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Seven-Hours A Week
Day 052 - The hardest workout of all
90-minute ride at RPE 6-7, including 4 5-minute repeats at RPE 8-9 
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RIDE FOR 90 MINUTES AT RPE 6 TO 7. INCLUDE FOUR REPEATS OF FIVE MINUTES EACH AT RPE 8 TO 9: This workout should be the hardest of the whole training program, so prepare for it like you would a race. Eat a light, high-carbohydrate meal three to four hours before the ride. Be sure you're well-hydrated. Warm up for at least 20 minutes until you're sweating lightly, then do several accelerations of 45 to 60 seconds. Do your first five-minute repeat at 90% effort to be sure your engine is ready to go. If everything feels right, do the other three repeats at RPE 8 to 9. It's hard work but you'll feel great afterward.
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