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Anonymous
Well, starting out, I'd say try to go 4-8 mph for 20 minutes and add a minute or so on top of that every other day until you get up to 40-60 minutes. Then maintain that and increase resistance accordingly.
Basically just keep your heartrate at around 155-180 for as long as possible. I would suggest getting some kind of cycle system that uses your largest muscles the most (your glutes).
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