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Beginner Gym-based cardio and strength training
Day 026 - Spin your Wheels
Spin class/Cardio Machine or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 5 min climb, 5 min sprint; 5 min alternating climbs/sprints (1 min each.) CD & stretch. 
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SPIN CLASS, ON YOUR OWN OR IN A GROUP: 45-50 MIN. Hopefully, you enjoyed the Spin class on Day 16, because to close out Week 4, we're doing it again. (If you despised it, and dislike cycling in general, spend today doing 45 minutes on your cardio machine of choice. Every 5 min., change either the resistance or the incline level, and remember: you're on the honor system.) If your gym doesn't offer Spin classes, shame on them. Here's how to do it on your own: mount a STATIONARY BIKE (not one that reclines) and warm up for 5 min. 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 5 minutes at max speed (contining to monitor 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 5-minute climb against the stiffest resistance of the day, followed by a final 5-minute sprint. For the last 5 minutes, alternate between climbs and sprints, one minute for each. Follow with the mandatory 5-minute cooldown, and a nice, long stretch. Isn't the Tour de France coming up? Maybe Lance could use a new teammate...
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