...over two days. Yesterday I ran the short form 30/40 remix - but increased the effort to 104%. The intervals were hard work but manageable. Today I started with a twenty minute session on the rower, eight efforts of 30s hard, 1 minute recovery. Then it was straight onto the bike for a thirty minute workout - and it was bloody hard work. I had to ease back the session effort in the last section as I was dying on my pedals.