Since I will not be able to commute to work anymore this year, plus canceled my gym membership, and i have small windows of time to work out. I need to come up with a tough workout to kickstart this slow fatty into some serious speed. I found this workout and may try it; http://www.bicycling.com/training-nu...l/go-back-back
But would like to hear what you guys can come up with before I settle on that one. Here are my parameters that I have (time wise);
Tuesday- 1 hour
Wednsday- 1 hour
Thursday- 1 hour
Saturady- 2 1/2 hours
Sunday- 2 1/2 hours

All days I will have to start at 5:30am cant start earlier i need my 7 hours of sleep, and cant change my kids bedtime either. The week days I have to be back at the house at 6:30 to get ready for work and weekends need to be back at 8am for family stuff. cant use monday (work reasons) and friday i want to use as a rest day (friday is always my rest day)

Any ideas and help will be much appreciated.