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RIDE FOR 45 MINUTES AT RPE 6: Throughout this program we'll use a Rating of Perceived Exertion (RPE) to monitor how hard you're working. On a scale of 1-10, 1 is no activity at all (you're slouched on the couch) while 10 is flat-out, as hard as you can go. In between the ends of the scale, 5 is moderate activity like a fast walk; 6 is experienced as brisk effort; at 7, you begin to breathe steadily and rhythmically; at 8 your breathing intensifies; and when you're gasping and unable to carry on a conversation, you've reached 9. With a little practice, you'll be able to stay in a given RPE zone as you ride. Today, warm up by spinning easily (riding in an easy gear and turning the pedals briskly) for five minutes. Spin your legs gently and get the blood flowing. Then gradually raise the intensity until you reach 6 and continue until the last five minutes of the ride, when you gradually ease the effort to cool down.
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