Our expert says:
My advice is to pick from the programmes here:
obviously, the best is an individualized plan, but failing that, something systematic is the way to go, so this is what I'd recommend. There are cycling programmes there that will allow you to use the bike. However, I'd encourage you to look at options outdoors, only because sometimes home exercise is so convenient that it's easy to put off.
And that's never good, so if you have something outside, that you can do with a friend or two, it's a big motivator.
But those programmes cover all the bases.
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