In a gym, equipment provided:
Climb the stair stepper for 15 minutes prior to a spin class
Bust your tail in the spin class, working on your downhill sprints
Run Stairs/Stadiums for 9 Minutes
Bike 15 Miles
Stair Stepper for 8 Minutes
Modified NO Gym
Run Stairs for 5 Minutes
Bike 6 Miles
Level of exertion should be around a - 7/10
[Exertion level of 10/10 is only recommended for Wingate Intervals and MAX effort]
5 Tabata Sets
20 Seconds On- 10 Seconds Rest for 4 Minute Periods
Between each set, take a couple minute "rest" continuing biking at a slower pace
Life on Two Wheels!
Get ready for a bumpy ride, workouts may be deceiving!