Day 1: Interval Training -- Complete 30 seconds at 80% of your maximum heart rate (max HR) followed by 30 seconds of recovery. Allow your heart rate to drop to about 120 beats per minute for your recovery intervals. Keep moving for a total of 30 minutes.
Day 2: Recovery Workout -- Pedal, walk or step at a steady pace. Make sure that your heart rate remains between 60% and 70% of your max HR during the entire 30-minute workout.
Day 3: Tempo Training -- Kick your intensity up to between 70% and 80% of your max HR. Do your best to train at this intensity for 30 minutes. Slow down if you feel uncomfortable.
Day 4: Recovery Workout -- Pedal, walk, or step at a steady pace. Be sure that your heart rate remains between 60% and 70% of your max HR for the entire 30 minutes.
Day 5: Strength Day -- Increase the resistance on your stationary bike or do hills on a treadmill. Keep your intensity from 70%-80% of your max HR.
Days 6 and 7: Active Rest -- Relax and enjoy your time off. You'll need to recharge your batteries for another five-day exercise cycle next week.