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RIDE 45 MINUTES AT RPE 6, STRETCH. 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, one is no activity at all (you're slouched on the couch) while 10 is flat-out, as hard as you can go. Five is moderate activity like a fast walk. Six is experienced as brisk effort. At seven, you begin to breathe steadily and rhythmically. At eight your breathing intensifies and when you're gasping and unable to carry on a conversation, you've reached nine. With a little practice, you'll be able to stay in a given RPE zone as you work out. We suggest that you ride your bike once or twice a week. Cycling is a great aerobic exercise and because it's non-impact, it's easy on your joints. That's important because on other days you'll be putting more strain on your ankles and knees by running up and down hills and playing games, like basketball, that require cutting and jumping.
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