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RIDE FOR ONE HOUR AT RPE 6 AND INCLUDE THREE HILLS AT RPE 7 TO 8: You'll be training on hills pretty often in this program. The best hill for hard intervals takes two to four minutes to climb and has a steady grade of 6% to 8% with no traffic lights or stop signs. If you don't have a suitable hill nearby, ride up a slight grade into the wind and use a bigger gear -- that works fine.
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Shopping:
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