Conor Dunne's 30-minute strength builder & quad burner workout

This week's indoor training session is led by Conor Dunne, and it's a 30-minute strength workout. This is a quad burner, but stick with it and you'll build strength and power that'll help you to keep pushing over short, punchy climbs.

For this session, you'll need an indoor bike or smart trainer, a towel to collect sweat, and a water bottle close at hand.

What are the benefits of interval sessions?

Interval training sessions like this pack a load of fitness benefits into one time-efficient package. First off, it's fantastic for your heart, and your VO2 max, which will make you faster on the bike.

Plus, if you're trying to burn calories without spending hours at the gym, interval training is ideal. Interval training works your muscles really hard, so they need to burn energy recovering, even after you've stopped exercising. That means you get 'afterburn' – your body keeps burning calories, even when you're off the bike. In short, interval training kicks your metabolism into gear.

Best of all, interval training sessions are more engaging and less time-intensive than steady-state workouts. Within half an hour, you can get a full workout, and during each workout, there's never a quiet moment.