Bike Ladder, 4-2-1-2-4

Warmup

BIKE Ladder workout: Cover as much distance as possible during ON

4 minutes on, 3 minutes off
2 minutes on, 30s off
1 minute on, 3 minutes off
2 minutes on, 30s off
4 minutes on

Stretch

For the rest I turned the bike settings to about 1/2 of the main setting and took the pace down, but kept pedaling. Felt pretty good, going all out on each interval is tough but I am liking these workouts on the bike, and eventually will mix it up between row/bike/run when I get back to health.

Toe feels pretty good today actually and a few more days might have it alot better. I am pretty sore in my hips, glutes, hams, and middle back from the swings and dips yesterday, but feeling good.