Just back from two days of travel, which gave me a chance to read all of Fast Exercise! To my delight today found I could programme 60 secs and 90 secs as intervals into my Polar M450 and turned my quiet housing estate into a personal cycling circuit. Over 12 laps (first two for warm up) I encountered only two moving cars 🤓. All done and recovered in under 20 mins, so this might well be added into my regular routine. Will have to explore over the next few weeks what my new patterns of exercise will become. Glad to meet you!