Notes
The workout that I did on the bike today was 4 by (3:30 on 30 seconds off) 4 by ( 4:00 on 1:00 off). I felt really good for the majority of the workout. My knee didn't start to bug me until the last 2 reps and even then I was able to work through it. Other then my knee kind of bugging me, my body felt really good. I was happy with the effort that I was able to put into this workout and I was happy with how I felt after the workout. Overall it was a really good workout for me.