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Intermediate Gym-based cardio and strength training
Day 051 - Spin fest
Spin class/Cardio Machine or WU 5 min: BIKE 10 min climb, 5 min sprint; 15 min: alternate climbs/sprints, 1 min each; 15 min climb, 5 min sprint; 10 min: alternate climbs/sprints (30 seconds each); 10 min climb, 5 min sprint; CD 5 min & stretch. 
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IT'S TIME, ONCE AGAIN, TO SPIN YOUR WHEELS: 85 MIN. Whether you're taking a class or doing this on your own, try to go for a higher intensity level than you have in past weeks. Warm up for 5 min on a STATIONARY BIKE. Crank up the resistance until you're pedaling slowly against heavy resistance. After 10 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.) For the next 15 min., alternate climbs and sprints, with 1 minute intervals for each. Then it's time for another hill: crank up the resistance for a 15 minute climb, followed by a 5 minute sprint. Then another stretch where you alternate climbs and sprints for 10 minutes (30 seconds for each, this time.) We'll throw in one last hill, taking into account your expanded cardiovascular capacity: a 10 minute climb against the most resistance you've ever encountered, followed by a final 5 min. sprint. Follow with a 5 minute cooldown, and a nice, long stretch.
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