After a hard day at the office I jumped on to my windtrainer and performed the following intervals:
5 min warm up followed by 21 min intervals as follows:
1 min moderate/2 mins hard repeated 7 times
5 min cool down - total time of 31 mins.
The hard intervals were very intense and even the carpet under the bike was wet by the time I was finished from me dripping on it!! I increased the resistance on the hard intervals and made the moderate intervals easier. It was a hard session and next week I have to repeat the intervals 10 times - help!!