Notes
Was feeling a bit lazy so only did 20 minutes but upped the ante from last time......2 mins warm up at 10kph, then 2 mins at 12kph, down to 11kph for 2 mins, then 10kph for 1 min. I included 2 mins @ 14kph x 2, and 1 min @ 14kph x 1. Happy with this but sweated like a pig.