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Beginner Gym-based cardio and strength training
Day 040 - Breaking Away II
Spin class/Cardio Machine or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 10 min climb, 5 min sprint; 10 min alternating climbs/sprints (1 min each.) CD 5 min & stretch. 
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EITHER SADDLE UP FOR A SPIN CLASS, OR SIMULATE ONE YOURSELF: 60 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 minutes 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 5 minutes at max speed (continuing 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 10-minute climb against the most resistance you're able to push while still sitting down, followed by a final 5-minute sprint. For the last 10 minutes, alternate between climbs and sprints, one minute for each. Follow with the mandatory 5-minute cooldown, and a nice, long stretch.
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