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Intermediate Gym-based cardio and strength training
Day 026 - Spin your Wheels.
Spin class/Cardio Machine or WU 5 min: Bike 20 min climb, 20 min sprint (w/ slight resistance variations;) 10 min alternating climbs/sprints (1 min each.) 5 min CD & stretch. Or 12-15 mi mountain bike/40-50 mi road bike ride. 
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SPIN CLASS, ON YOUR OWN OR IN A GROUP: ONE HOUR. If you gym doesn't offer spin classes, organize a sit-in protest, and do this workout instead. Here's how to do it on your own: mount a STATIONARY BIKE (not one that reclines) and warm up for 5 min. We're doing a mountain bike workout today: climb on the way up, sprint on the way down. Crank up the resistance until you're pedaling slowly against heavy resistance (visualize a huge, five mile hill.) We're going to spend twenty minutes climbing this one; alter the resistance slightly from time to time to simulate a varied landscape. Spend a second enjoying the beautiful imaginary vista at the top, then ease off the resistance until you're in an all-out sprint, flying back down that hill at 30mph keep sprinting for the next twenty minutes, regulating your breathing and still altering the resistance slightly every couple of minutes. For the last 10 minutes, alternate between climbs and sprints, a minute for each. Follow with the mandatory 5 minute cooldown, and a nice, long stretch. An alternative would be a 12-15 mile mountain bike ride outside, or a 40-50 mile road bike ride.
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