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Intermediate Gym-based cardio and strength training
Day 040 - Breaking Away
Spin class/Cardio Machine or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 15 min climb, 5 min sprint; 10 min alternating climbs/sprints (1 min each.); 15 minute climb. CD 5 min & stretch. 
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EITHER SADDLE UP FOR A SPIN CLASS, OR SIMULATE ONE YOURSELF: 80 MIN. If you're taking a class, try to go for slightly higher resistance than you have in past weeks. On your own, let's take it up a notch, time-wise. Warm up for 5 min on a STATIONARY BIKE. Crank up the resistance until you're pedaling slowly against heavy resistance. After 5 minutes, ease almost all the way off the resistance (what goes up, must come down) and sprint for five minutes at max speed (continue monitoring your heart rate.) The next hill is even larger: a 10 minute climb, followed by a 5 minute sprint. We'll throw in one last hill, taking into account your expanded cardiovascular capacity: a 15 minute climb against the most resistance you've ever encountered, followed by a final 5 min. sprint. For the next ten minutes, alternate between climbs and sprints, a minute for each. Finish on a high note with a 15 minute slow climb, cranking the resistance up a notch every 3 minutes. Follow with the mandatory 5 minute cooldown, and a nice, long stretch.
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