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WebA steady grade 3 to 5 percent hill works very well. Start with 3×8 minutes at “sweet spot” with 4 minutes easy spinning in between. Build up to 3×10 minute with 5 minutes easy spinning in between. 2. Threshold Climbing Work. To improve performance on long climbs, do efforts at 100-110 percent of FTP on a sustained climb. Web22 de mar. de 2024 · Coaches sometimes recommend reaching a rate of 180 strides per minute. However, some scientists feel that the rate is highly personalized. You can … rbc rate advantage account
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