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My stationary bike has programs built in. I either do that or like 2-3 minutes on at about 160-170 bpm then maybe 3-4 minutes slower. IMO a heart rate monitor is crucial for this so you know how much you are pushing yourself and you can learn what range you can go without quite getting burnt out. Somehow I average 170 bpm over a 2-3 hour hare scramble but on a stationary bike at that hr I feel like I’m almost starting to die lol

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