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DO A 25-MINUTE UPHILL (UP) RIDE AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10-15 minutes with easy- to moderate-paced cycling. This week, you'll do what the Swedish call "fartlek," which means speed play. Pick a rolling or hilly route. Go hard (level 4) when the urge strikes; go easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 25 minutes. Cool down for 10 minutes by easy cycling. See advanced training books for endurance athletes for more details on fartlek.
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