Turbo trainer 2x20 min spin Warm-up 10mins progressive. Start easy and build so that, by the end, you’re sweating and just a couple of clicks below your effort level. Main set 2 x 20mins with 5mins recovery. In race position, ride at your maximum sustainable pace/power for 20mins. Spin easy for 5mins and then try to replicate. Note down distances, average power and average heart rate for comparisons to later sessions. Cool-down 5mins easy spinning.