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.
I did:
1:10:07
20.3 miles
17.4 MPH (need to get this up)
Cadence, 71/94
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.