Conor Dunne's racing session: 35 minute HIIT indoor cycling workout

This is one of ex-professional Conor Dunne’s toughest indoor training sessions. It’s a true bonanza, full of tough and uneven reps, replicating the high-intensity efforts of a race, ending with a full gas sprint.

This session is all based on feel, with each effort ranked on a scale of 1 to 10. 1 should be really easy, and 10 should be absolutely flat out.

For this longer, more intense session, make sure you are in a well-ventilated space, with some water within reach and a towel to collect any sweat.

More training sessions like this one:

• Over/under threshold intervals: 35-minute workout
• VO2 max surges: 30-minute workout
• The full pyramid: 30-minute workout

What will this session do to my fitness?

This session features a range of high-intensity intervals. As part of a training plan, it will help you to develop a higher max power, and it will train your body to recover quickly. The session features lots of short, hard efforts, and as you go through them, you'll be training your body to keep pushing when tired.

Is this session good for weight loss?

If you're working out to lose weight, tough, high-intensity sessions are the most effective way to do that, as this study shows. High-intensity training burns lots of calories at the time, but better still, it engages 'afterburn', which is when your body burns more calories after working out as it feeds your recovering muscles.

Read more: How to write a training plan