The changes only need to be small to be effective. Let me explain what I mean.
This is my exercise face today. I was on the turbo trainer for 45 minutes, which included 15 x 1 minute hard efforts, with 1 minute recovery. I use the Sufferfest, and I have had this video track for many years. But – why then, does it continue to challenge me?
In this way, the workout never gets any easier. This is because each time, I get a little bit fitter.
In no time at all you will be able to look back at the records (if you keep training notes) and say ‘Wow, look how far I have come!’
Now, go punish yourself!