Sufferfest

The good old trainer has been set up in the garage of our new house. Trainers are great for when you are time poor, or the weather is wet and miserable, or, you simply wish to inflict some serious pain on yourself.

I have two 'workouts' I do, Mini Suffer and Maxi Suffer. They go like this:

Mini Suffer:
8 minute warm up with the last couple of minutes at about 80%. Then it is 2 minutes going as fast as you can, then a one minute recovery. Do the first 2 minutes at a pace that you think you can maintain for 5 reps (but still makes you almost feel like vomiting!). To do it properly you should have a heart rate or cadence reader- I have neither and just go by feel.
After the 5th rep, then have a 10 minute warm down.
Hope off bike and try not to pass out.

Maxi Suffer:
Warm up as with Mini but I go for 10 minutes. Then we work on Pyramids;
1 minute at 85%- 20 seconds at 100% (or as close as you can)- 15 second recovery
2 minutes at 85%- 20 seconds at 100%- 15 seconds recovery
4 minutes at 85%- 20 seconds at 100%- 15 seconds recovery
6 minutes at 85%- 20 seconds at 100%- 15 seconds recovery
The  go 6, 4, 2 and 1 minutes as above.
15 minute plus warm down- as long as it takes to begin to feel human again.
Hope off the bike and try not to pass out.

Get a trainer, try one of these... Enjoy!