Indoor cycling 1:33'52.5 Average heart rate 149 bpm.
Basic exe to improve aerobic capacity – I enjoy doing these… ;-)
Intervals: 4 x 10min,
Watts: 350-400,
Intensity: 90-95% (%HRR, RHR 35bpm, MHR 188bpm),
Warm up and cool down: cycling and walking...