0:00 warm up
3:19 int. 1
6:19 int. 2
9:19 int. 3
10:20 ADVICE
12:19 int. 4
15:19 int. 5
18:19 int. 6
21:19 int. 7

Week 1 and 2. Beginners level. Session 4. What is "gear one breathing" and how it helps with your health and training.
Feel free to repeat A COUPLE of these intervals by simply using chapters.
Repeat session 1 - 6 in the first and second week. Then proceed to the next level. See ya!

Where to buy indoor trainer: https://amzn.to/3gCZjOt
Bike from this session: https://szajbajk.com/3GOvt4u