I read whilst sitting in Andy the Pod's waiting room I saw a Tri Mag which recommended a spin session which was as simple as 1:00 easy, 1:00 hard etc. The session required those repeated intervals for 30:00. So I dialed the resistance on the trendy bike to a easy setting of about 12 o'clock and warmed up for about 5:00. Then cranked it up to 3 o'clock and drove it hard for the 1:00, then back to 12 o'clock etc. At about 20:00 my quads were burning during each hard interval. I finished pretty wasted, stetched and iced. No pain today. Mood: :)

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