So we headed to the gym over lunchtime today. RoyGBiv said "20 mins on bike" but as I feel that my shoulders were a bit wonky I tried various pulling and pushing exercises b4 getting on the bike for "10" minutes. 15 minutes later I got off.
And I did notice that I no longer had to stop every 3 or 4 minutes to get my breath back, I am just so much fitter than I was. OK, I still have a long way to go but more fitter than I was