Rode the trainer for an hour at 5:00 am today.  Did about a 6 minute warm up and then started going 3 minutes of high effort with 3 minutes of lesser effort.  My heavy efforts brought my heart rate up to my ceiling according to the field test.  I rode at around 90 rpm for the less intense and then kept above 100 for the intense interval. 


On another training note, I just ordered the book, Time Crunched Cyclist, so I am excited about getting into that.  I already have, The Ultimate Ride so I don’t know how different the two will be.  I was interested in Time Crunched because I heard Carmichael gets into using the indoor trainer more with that book – which fits my weekday limitations for much of the year.