HELL ON WHEELS: Looking to use your bike less as a means of transport and more to inflict some punishing workouts? Structured sessions can be a highly effective way to use cycling to achieve fitness goals and training targets. A turbo trainer is also a helpful tool for this, as it allows us to train at any time, whatever the weather.

If the goal is to lose weight, it is easy to build it into a daily cycle. Riding before breakfast in a fasted state, keeping to an easy level of effort, will help adapt the body to fat-burning mode. Include intervals of two-three minutes of moderately hard effort, or four x eight seconds maximum effort with a two minutes recovery, to really boost the metabolism. Do a longer ride at higher intensity at the weekend.