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DO A 40-MINUTE UPHILL BIKE AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10 minutes with easy to moderate cycling. Find a long climb if possible, and hold a steady effort for 15 minutes. Ride back down the hill for about 5 minutes, then repeat this long time trial effort. This will not only develop leg power, but will help you learn a sense of pace at a higher intensity. Alternate sitting and standing on your bike to break up the routine. Cool down for 10 minutes with easy riding.
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