I did some distance on the bike last week, so I wanted to do some more intense shorter workouts. If for no other reason than that I was spending too much time on the bike and not enough working.
Today I took the road bike out for about 40 minutes. The basic idea was to get warmed up for about 5 minutes. This was not a crawl warm up, but I was not killing myself either.
Then I started doing sprints for about 30 seconds - looking at the speedo while going flat out on a small cycle lane that crosses traffic and has random pedestrians misunderstanding what is for is a risky proposition, so timings are not quite exact. Then I would let the speed wind down for about a minute or so and then ramp it back up. Initially I was getting up to 30km/h for 30 seconds, but after a few cycles I was up to 40km/h. The 40 was just a target and I didn't stay there. Too hard given my current fitness.
I felt great after this workout and really feel that the compressed timeframe worked out well. I will be doing a few more workouts like this over the coming week and one long one to push the endurance up.
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