0:00 warm up
2:00 session goal
3:30 int. 1 off saddle
7:25 int. 2
9:22 ADVICE
11:30 int. 3
15:30 int. 4
19:30 int. 5 60 rpm
23:30 int. 6
27:30 int. 7
31:30 int. 8

Week 1 and 2. Beginners level. Session 2. Today 8 intervals: 4 off the saddle and 4 seated with low cadence. This is an aerobic workout. 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