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Frankly, intervals are a physical and mental challenge. You’re pushing yourself beyond your comfort zone. Mirkin suggests keeping intervals short. Go all out for 10 seconds, then ride slowly until you catch your breath. Then hit it hard again. You might be able to do that 10 times or 50. When your legs start to feel stiff and tired, call it a day, Mirkin advises. You’ll likely be sore the next day. If that’s the case, do an easy ride, also known as a recovery ride. Intermediate and advanced cyclists can try different kinds of intervals.
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