Reverse transcriptase is the viral enzyme responsible for making a DNA copy of the RNA genome from a retrovirus. As such, it is technically known as an RNA-dependent DNA polymerase. This is opposite to the usual flow of genetic information from DNA to RNA to protein.
This means downhill sections of the ride may be faster, and uphill sections slower. 1  Easy: Under 10 mph. 2  Leisurely: 10-12 mph. 3  Steady: 12-14 mph.  Moderate: 14-16 1  mph. Brisk: 16-18 2  mph. Vigorous: 18- 20 3  mph. Strenuous: 20-22  mph. Super Strenuous: 22+ mph.
Warm up with a brisk walk/slow jog for 5-10 minutes. Jog/walk briskly for 3 minutes. Sprint or speed walk as fast as you can for 30 seconds or to something in the distance (a mailbox, a tree, etc.) Repeat this cycle for 20-30 minutes, keeping PE between 5-9.