Yeah, free time is the hardest thing to come by. You have to change your lifestyle to change your life.

It depends on your actual goals, of course. If you're a large person who needs to lose a significant amount of weight, then, riding hard and doing HIIT isn't what you need. If you're already pretty fit, and are trying to improve your cycling, and not lose weight, then you'll need more HIIT, and less cardio.

You can rest when you're dead, lazyman! Just kidding. Swimming is resting. Walking is resting. If you've seen me play racquetball, you know that it can be done with a minimal amount of exertion! You can do upper body workouts on cycling "rest days". Just keep the heart rate down, and don't go at it like Michael Phelps. Take the kids to the park, and chase them around. Throw a Frisbee. Play some pickup basketball. "Rest" isn't just lying on the sofa, catching up on "The View"!