If you have 60 minutes and want to increase both power and efficiency, here's a bike workout that will give you an incredible bang for your buck.  Plus, it's not boring!

Focus: high cadence above lactic threshold

Key benefits: increase power, efficiency, and stronger run off the bike

This is a workout that can maximize your training time, particularly during the week and can be done outdoors on a flat stretch or on a trainer.  

Warm-up: 15 minutes

• 6 minutes easy
• 5 x [30 sec on/ 30 sec easy] small chainring at 100+RPM
• 4 minutes easy

Main Set: 32 minutes

• 1 min on/1 min off (ON is 90+ RPM, above functional threshold or 9/10 on perceived exertion)
• 2 min on/2 min off
• 3 min on/3 min off
• 4 min on/4 min off
• 3 min on/3 min off
• 2 min on/2 min off
• 1 min on/1 min off

Cool down: 10 minutes

Don't forget to stretch, replenish with fluids and carbs right after, and if you're lucky enough to own one, get a massage from the leg recovery pump.  If you've tried this or a variation of it, let me know how it worked for you!