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Cycling - Easy Fitness Maintenance
Day 018 - Adding jumps
45-minute ride at RPE 6, including 3 jumps 
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RIDE 45 MINUTES AT RPE 6, INCLUDING 3 JUMPS: You'll go shorter today but include three "jumps." A jump is a sudden acceleration that lasts 10 to 30 seconds. After your warm up, select a clear section of road, shift to a slightly harder gear, get out of the saddle and accelerate. This isn't a full-on sprint. Increase speed forcefully but there's no need to spit, snarl, and violate the speed limit. The idea is to get your heart rate up, grow accustomed to how the bike handles when it's going faster than normal, and give your leg muscles a strength-building workout. Do three such jumps with at least five minutes of RPE 6 pedaling between each one.
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