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Cycling - Easy Fitness Maintenance
Day 028 - Up the intensity occasionally
75-minute ride at RPE 6-7, including brief intensity increases 
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RIDE 75 MINUTES AT RPE 6-7, INCLUDING BRIEF INTENSITY INCREASES: Your long ride this week is the same elapsed time as last week but you should bump up the intensity occasionally as you ride. This will happen naturally on hills or into headwinds so don't worry about scheduling specific times to go faster. Let the terrain and your mood determine when you'll pick up the pace. Don't overdo it, though -- you're still in the process of building fitness. A good rule: when you finish the ride, you should feel like you could turn around and cover half the total distance again.
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