8/12/12

Airdyne:
5 min warmup  55 cals
+
8 min:
10s 90%  4,000-4,500 cal/hr, 118 rpms
50s 50%  500 cal/hr, 52 rpm
130 calories total
+
7 min
20s 90%  2,300-2,500 cal/hr, 93 rpms
40s 50%  500 cal/hr, 52 rpms
120 calories total
+
6 min
30s 90%  1860-2,100 cal/hr
30s 50%  430-500 cal/hr
115 calories total
+
5 min cooldown  70 cals, 850 cal/hr for 4 minutes then 940 cal/hr last minute