not gonna lie, i was pretty sad to bike today. i was excited to do the hill ladders but i have to cross train the next few days. it's a struggle because i don't know what to do about my foot but the doctor doesn't have openings for another month. anyways, the workout was 3 sets of 30sec on 60sec off 60sec on 60sec off 90sec on 60sec off 2min on 60sec off and the on was like a fast uphill resistance feel. 50min total biking. it was pretty hard for me since it was a tough workout and i haven't biked in awhile. abs and hips and ice bath!