Make good use of those commercials while on the trainer. During the commercial pump up the intensity to around 80% of max heart rate. This is a 2-3 minute effort. Then recover when your program comes back on.
Another way to make the trainer time go by, go at 70% of max heart rate for as long as you can. The American College of Sports Medicine recommends hitting at least 70 percent of your MHR while you exercise to maximize your calorie burn and fat loss. Then recover by spinning. Next, try to go at 85% of MHR for as long as you can.
Make your trainer workouts fun. Burn up that trainer and burn up some calories
