Speed (on the bike at least), very good. Strength very good (legs, arms, upper back), stability is excellent, core is solid. Mobility is OK, but painful to walk over a mile. Flexibility is non existent! Essentially I can move forward and backwards, I cannot twist at all and bending is awkward, slow and painful - awaiting corrective surgery after the cage they put in my spine has moved and the screws are now loose, so have to adapt what exercise I can do, hence why rowing, cycling and elliptical are the only things I can do right now, as they all work in one plane.
Saw a physio two weeks ago who is desperate to sort my hips out but can't give me any exercises to do as they will fuck up the spine!
It is what it is and no point complaining about it - like that'll stop me!