If you’re short of time and want some quick tips on how to improve your fitness, ex-pro cyclists Daniel Lloyd and Simon Richardson show you how to use sprints on a turbo trainer or static exercise bike to get fit fast.

If you’ve got a heart rate monitor, riding sprints at 90-100% capacity for 15 seconds, then 30 seconds – 3 minutes at 80-90% of maximum – mimicking short steep climbs, then riding at VO2 max for 3-8 minutes is a great way to get into shape. If you don’t know your VO2 max, don’t worry, we’ll be covering how to calculate it later on in the year.

Music: Cassette Jam – Eastern Game:

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