Haven’t read the thread so apologies if similar said already, but one morning a week a do half an hour on the rollers, straight out of bed (ish). Alarm at 7, yawn/pee/kit on/quick coffee/fanny about sorting music/bike/rollers out I’m actually on them for about 7:30.
I then do warm up of
1 minute just spinning
10 secs fast spinning/10 sec easy spinning
20 secs fast spinning/20 sec easy spinning
30 secs fast spinning/30 sec easy spinning
40 secs fast spinning/40 sec easy spinning
50 secs fast spinning/50 sec easy spinning
1 min fast spinning/1 min easy spinning
then into ‘main’ exercise of eight reps of
40 secs hard as I can, in highest gear, 20 secs easy spinning in lower gear.
Finish with five minute easy-spinning cool down
I think that’s 21 minutes total, but it’s knackering.
Ten minutes stretching/cooling down/having another coffee then hit the shower, get dressed, go to work.
No breakfast (but the I don’t eat breakfast anyway, I find it’s the best way for me to maintain a reasonable weight)