And we waited until after five tonight and went to the gym then. It was busy but not too much. So when I got on the bike I went at 40 for 9 minutes then at 75 for one minute. Well 75 for the first 30 seconds then about 65 for the last. So we decided that for my second lot of faster I should just do 30 seconds but do it twice. So thats what I did and I went faster for both sessions