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Warm up 10 minutes: Start off cycling at an easy pace, and increase the intensity to a moderate pace for the last 2-3 minutes Working set 3 minutes: Moderate intensity cycling 2 minutes: Hard intensity cycling 1 minute: Easy intensity cycling (Repeat this block 3-5 times) Cool down 13 minutes: Start at a moderate pace for 3 minutes and decrease to an easy pace for 10 minutes 2) Hill and speed intervals In this workout, you’ll alternate between work and rest, going all-out in your working intervals

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One, if allowed, try fishing at night, or at the very least, at first and last light

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