..I learned about the Tabata Protocol. This is essentially a very short exercise protocol where you go at 100% for twenty seconds, then rest (no pedalling) for ten seconds, and repeat as many times as you can... Sounds like I might need a bucket next to the trainer for this when I try it!!
See here for more details:
http://www.active.com/triathlon/Articles/Go-for-Broke-with-Tabata-Intervals.htm
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