I have to say I wasn't looking forward to a boring 64 min on my trainer today (still -18 outdoors) but I can't remember the last time I had such a great workout. I teach group bootcamp classes so I was pretty warmed up by the time I got on the bike.
First 50 min was 85 rpm (53x19) and struggled to keep from checking the clock. I was amazed at my HR though because yesterday I averaged 154 but today 146! The first 50 min seemed effortless (leg wise) so I decided to do a 10 min tempo interval and then a 5 min cooldown to finish my session.
Tempo Zone HR - Avg 156, Watts Avg 225, 53/17 @ 85 RPM AVG, RPE - 6/10! Could have done twice that amount but I'm still in EM and only doing one Tempo interval/wk now to be ready for my three times/wk Tempo block starting in a couple of weeks.