If you own a quality turbo trainer …..
[mag type with comp bar mounted control: not essential, but a world better than the fluid type. Had one of those fail on me spilling it guts out, I digress]
Then a really simple session (only an hour) is as follows…..
[However you’ll need to bang it out a few times to determine the resistance you can handle for the final half hour]
15 mins easy spin, big ring-little cog at approximately 40% of your max watt (or resistance) output over 3mins…aim for a ‘Soupcon’ of perspiration.
Drop to middle ring, 7mins left leg only…then repeat t’other side. [You might be shocked with the ‘holes’ in your ‘continuum’]
Pain Bit
Back into ‘Hurt locker’ gearing, simple ramp up the watts on the work phase of 3mins at max sprint, 1 min recovery. Work through the final half hour like this; try to hit (and maintain for each set) your max output at ‘just gone a quarter to the hour’.
Then,
Vomit
Fall off bike (which remains in turbo until core work, shower milky drink are sorted)
If you don’t have a turbo
Nice gentle jog to your local 30 ish metre steep hill and…
Begin with 10 reps, build speed through the set until you’re hitting max sprint for the final 3 or so. You must have TOTALLY recovered (or as best as you can measure) your heart rate to your jogging value before each set…even if it means walking back down!