I always like to do a little technique work early in the week. Single leg drills are really good for exposing leg imbalances. I like to incorporate them into my warmup. When you do them, just unclip your leg from one pedal and rest it on the trainer. Pedal with the other leg for 30-60 seconds. Work on smoothing out your stroke by trying to pedal through dead spots.
Here is today’s workout:
Warmup with 10 minutes of easy spinning. Then do 5 x 2 minutes. Break each 2 minute interval into 30sec. right leg, 30sec. left leg, 30sec. both legs with a cadence of 120+, and 30sec. rest. After you have done 5 of these intervals, follow them with 3 x 10 minutes. For each 10 minute interval do 5 minutes at a cadence of 50-55. Alternate standing for a minute with sitting for a minute for the low cadence work. For the second 5 minutes spin in a light gear at 120+. Repeat two more times with no rest between sets. Cool down for 10 minutes.
I did this workout today and my heart rate was in the “sub-threshold” zone or a 6-7 on a 1-10 scale where 10 means “I might have a heart attack if I survive this!”
Be well, mb