bike again today:
10 min warmup
6x 7, 8, 9 30 sec each
5 min cool down
knees felt better today but still a sharp pain in my left one after the workout and a little soreness in both still afterwards. iced after for 15 min each knee
fast pace for 4 min, 4 min, 2 min, 2 min, 1 min, 1 min with rests in between. my knees hurt a little on the bike and were sore after. also after my left knee really hurt while walking around. iced each leg for 15 minutes with the trainer afterwards.