0:00 warm up
4:47 1st set
5:10 int. 1
7:43 int. 2
10:12 int. 3
10:58 ADVICE
14:30 2nd set
14:42 int. 4
17:12 int. 5
19:30 int. 6
20:11 cool down

Week 1 and 2. Beginners level. Session 5. Once a week we do an intense training session, which improves our performance a lot if we don't overdo all other workouts and stick to this training plan.
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/3F3Uhns