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Cycling - Easy Fitness Maintenance
Day 009 - Increasing the intensity
45-minute ride at RPE 6, including 2 x 1 minute at 7-8 
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RIDE 45 MINUTES AT RPE 6, INCLUDING 2 x 1 MINUTE AT RPE 7-8: Last week you rode steadily during most of your ride. But the key to improving fitness is varying the pace. Professional riders can go really fast because when they train slowly, they go very, very slowly -- but when they train hard, they go like lightning. It's the alternation of faster riding with relatively low intensity for recovery, that's such a potent producer of fitness. So today, as you spin along at RPE 6, increase the intensity to 7 or 8 for about a minute. Do this twice with at least five minutes of RPE 6 between each one. A good place to up the effort naturally: on short hills or in headwind sections.
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