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Seven-Hours A Week
Day 007 - Cruise faster
1-hour 45-minute ride at RPE 6-7, including 10 minutes at RPE 8 
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RIDE FOR 1 HOUR AND 45 MINUTES AT RPE 6 TO 7 AND INCLUDE 10 MINUTES AT RPE 8: In the middle of your ride today, select a rolling stretch of road and pick up the pace to RPE 8 for 10 minutes. These hard, steady efforts, done at just below time trial intensity, increase your cruising speed. Soon you'll be able to go 1 to 2 miles per hour faster at the same perceived effort you experience now.
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