If you have a trainer at home I have a handy exercise program to make your training more interesting and enjoyable.
For more Free Tips and Programme ideas visit www.cahillcyclescoaching.ie
This exercise will take approximately 45 minutes

1) Power & Strength Session 1
15 minutes warm up - Increasing Intensity
5 x (4min high intensity + 2min low intensity)
5 Minute Cool Down
Do not ride to complete exhaustion. In the resting periods you should aim to cycle at 60% of MHR and in the High Intensity period you should push yourself very hard