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DO A 35-MINUTE UPHILL (UP) BIKE AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10-15 minutes with easy to moderate cycling. Find a moderately steep hill and cycle up for five minutes, keeping your HR at level 4. Rest for two minutes by cycling back down the hill. Repeat this sequence seven times. Cool down with easy cycling for 10 minutes. If you live in an area with no hills, do these sessions as IN workouts.
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