When following the 7-Day Cycling Training Plan, take caution so that all workouts can be completed without overdoing it. As a rule of thumb, when attempting high-intensity intervals during a performance peak lasting one to two minutes, a Rating of Perceived Exertion (RPE) of 8.5 to 9.5 is ideal but should not be maintained across all intervals. If you feel great during the endurance ride, go all out. However, experience tells you to conserve your strength if you feel battered throughout the week. The emphasis should be to listen to oneâs body and determine how hard to work during that period so as to have fresh legs for the key sessions.