The One Leg Workout

Here is a quick turbo trainer session i often smash out when my time is limited.

Gear (roughly)   Time           Cadence                 Leg

39x17             2mins           40-60rpm             Left leg only
39x17             2mins           40-60rpm             Right leg only
39x17             2mins          80-100rpm              Both
39x19             2mins           80-90rpm              Left leg only
39x19             2mins           80-90rpm             Right leg only
39x17             2mins          80-100rpm              Both

Do a four minute warm up, and three sets of the above, no need to bother with a cool down. and the session should be exactly 40 minutes. I do this almost every week at least once. it really improves the feel for the pedals, basically this improves your pedaling technique. end results are a smooth efficient pedal stroke and if you had poorer form before, a more powerful pedal stroke.