So in the basement watching the Colts lose, would have been great to see the Giants and the Colts play.
The workout was this:
Warm up with 15 minutes of easy cycling.
Bike at an easy pace keeping your heart rate between Zone 1- Zone 3. Include 4 to 8 high speed spins with cadence greater than 100 within 30 to 90 seconds. Perform this with less than 3 minutes rest between moves.
Cool down with 15 minutes of easy cycling.
17.4 MPH (need to get this up)
So going over an hour was tough, did not think it would be but it did. So moving forward it is either, fast sprints on the trainer or 1+ hour on the trainer.