The 15 minutes each way is mainly up hill with a hill that goes from 7% to 20% for an elevation of about 400-500 feet in around a quarter mile. That is not the total distance, but it is a good hiill when carying a bunch of crap. I am also carrying 30-50 lbs of school books, clothes, food, change of shoes, swimming gear and the like. This ride is 3 miles one way.

I can usually bike around 20 miles in an hour on my trek soho for base miles and with this little exercise I am still in shape enough to go run 3 miles with no problem if I wanted to along with anything else physical laboring.

Also remember I am not saying that my 15 mins both ways and 30 mins of biking and a 500 yard swim 3 days a week is my base program goals. I am saying this is what it is this week and every week after this week I'll adjust it according to my fitness level.

Monday wednesday and friday look like this...

15 minute bike to work, work for 4 hrs, swim 20 minutes, bike 30 minutes, lift weights 1 hour and 20 minutes, bike home 15 mintues.

With this type of schedule I would hope that I am not out of shape as my weight schedule is also demanding as well.

Tuesday Thursday and Saturday instead of doing cardio I am doing 20 minute of core work. with my regular push pull legs routine.