On a trainer or stationary bike, after a short warmup, place one leg on a chair or stool and spin the other leg. Concentrate on good form. Gear should be low. After 30-60 sec, which legs, and repeat for a total of 5 reps. Do 3-5 sets. Zone 1 or 2
On a trainer, or flat course with no wind. Using a fixed gear bike or using small chainring and middle cog. Ride with 90-100 RPM in zone 1 and 2.