To help you train for half or full Ironman Chrissie has recreated her own standard 97 minute indoor bike session for you.

It goes like this: 10 minute warm up, 4x1 min efforts, 3x2 min efforts, 2x3 min efforts, 1 x5 min effort, 1 x10 min effort, 1 x5 min effort, 2x3 min effort, 3x2 min effort, 4 x1 min effort and a 10 min cooldown. Each with a recovery, 97 minutes in total.

By synchronising your stroke rate to the beat of the AudioFuel music the cadence goes from 60 RPM in the shorter efforts to 92 RPM in the longest effort.

This bundle also includes shorter versions of the same workout at 40 and 60 minutes to fit a lunch hour time slot or for those less fit or training for shorter race distances.