Luckily, today you get a 2:1 rest to work ratio, so hooray!! Besides that, you can look to push the pace every time you start your round. 10/7 calories is a great number to practice sprinting on the bike, then recover on the movements to follow, then rest. If you get comfortable pushing the bike now, it will become a habit eventually, so make it a habit, that way you've got it in your arsenal whenever you need it. Wednesday, yay!!