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MOUNTAIN BIKE. One hour. Take an easy spin for 20 minutes at PE 6-7 in your middle to small chain ring to warm up. Find a hill on dirt that takes you approximately one minute to climb, and do this hill 4 times at PE 9. For recovery/cool down, take an easy coast to the bottom in your middle chain ring to complete the ride. Try to stretch for 15 or 20 minutes when you're finished.
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