hi all can anyone please give me some ideas for indoor training sessions for the bike. anything up to three hrs and as hard as you like. i need to do indoor sessions as have to look after kids two nights a week
thanks

My favorite sessions are watching a movie while on the trainer, pick one that has fast paced action during most of the film but has slow spots as well i.e. the Die Hard trilogy are some of my favorites.
Set your own time and distance, then slowly increase both to suit your training needs.
Good luck.
Spike.