On Monday night I went to the gym and took a night off from the weights. Ended up doing an hour on the bike instead.
CYCLE: 60 mins, 27k (16.8M), 676 calories.
10 min warm up @+90rpm
9 x ( 1 min @+80rpm, 4 mins @+90rpm)
5 mins cool down @+80rpm.
Ave HR: 141 (74%), Max HR: 151 (79%), Min HR: 44.
Sweated quite a bit and felt like I’d done a good workout.