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RIDE FOR ONE HOUR AT RPE 6 AND INCLUDE FOUR SPRINTS: If you have a heart rate monitor (HRM), you'll need to determine your lactate threshold (LT) in order to calculate your exercise heart rate zones. Simply put, LT is the average level of effort you can maintain for a fairly long period of time, up to an hour. Remember last week when you did the test time trial? If you recorded your average heart rate for the distance, your LT is approximately 5 to 8 beats lower. That's a ballpark figure but it will work for now.
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