Rattler 300

13 weeks

The plan

Base, build, Hill Country specificity, then taper into November 14. Key sessions are the ones that move FTP — skip fluff before you skip those.

  1. Week 1

    BaseCurrent

    Aerobic volume and sweet spot. Build the engine without digging a hole.

    7.7 h · 0/6 done

    Mon8/17OffTue8/18Sweet spot primerWed8/19Endurance foundationThu8/20Tempo builderTodayFri8/21Recovery spinSat8/22Long aerobicSun8/23Optional dirt

  2. Week 2

    Base

    Aerobic volume and sweet spot. Build the engine without digging a hole.

    8.6 h · 0/6 done

    Mon8/24OffTue8/25SST 3 × 12Wed8/26Endurance + cadenceThu8/27Tempo 3 × 12Fri8/28Recovery spinSat8/29Long + tempo bitesSun8/30Aerobic cruise

  3. Week 3

    Base

    Aerobic volume and sweet spot. Build the engine without digging a hole.

    9.1 h · 0/6 done

    Mon8/31OffTue9/1SST 3 × 15Wed9/2Endurance 90Thu9/3Threshold intro 3 × 8Fri9/4Recovery spinSat9/5Long rolling 3hSun9/6Trail skills

  4. Week 4

    Base

    Aerobic volume and sweet spot. Build the engine without digging a hole.

    4.1 h · 0/5 done

    Mon9/7OffTue9/8Openers 4 × 4Wed9/9Easy spinThu9/10Optional 30Fri9/11OffSat9/1220-minute FTP testSun9/13Easy flush

  5. Week 5

    Build

    Threshold and over-unders. This is where FTP actually moves.

    8.7 h · 0/6 done

    Mon9/14OffTue9/15Threshold 3 × 10Wed9/16Endurance 80Thu9/17Over-unders 3 × 9Fri9/18Recovery spinSat9/19Long with tempoSun9/20Aerobic cruise

  6. Week 6

    Build

    Threshold and over-unders. This is where FTP actually moves.

    9.5 h · 0/6 done

    Mon9/21OffTue9/22Threshold 4 × 10Wed9/23Endurance + burstsThu9/24Over-unders 4 × 9Fri9/25Recovery spinSat9/26Long + 20 race-paceSun9/27Aerobic cruise

  7. Week 7

    Build

    Threshold and over-unders. This is where FTP actually moves.

    9.1 h · 0/6 done

    Mon9/28OffTue9/29Threshold 2 × 20Wed9/30Endurance 80Thu10/1VO2 intro 5 × 3Fri10/2Recovery spinSat10/3Long punchy hillsSun10/4Easy dirt

  8. Week 8

    Build

    Threshold and over-unders. This is where FTP actually moves.

    3.6 h · 0/4 done

    Mon10/5OffTue10/6Openers 3 × 5 SSTWed10/7Easy spinThu10/8OffFri10/9OffSat10/10Mid-block FTP testSun10/11Easy flush

  9. Week 9

    Hill Country

    VO2, punchy climbs, and loop simulations for Reveille Peak Ranch.

    7.9 h · 0/6 done

    Mon10/12OffTue10/13VO2 5 × 4Wed10/14Endurance 75Thu10/15MicroburstsFri10/16Recovery spinSat10/17Loop simulationSun10/18Skills + Z2

  10. Week 10

    Hill Country

    VO2, punchy climbs, and loop simulations for Reveille Peak Ranch.

    8.4 h · 0/6 done

    Mon10/19OffTue10/20VO2 6 × 3Wed10/21Endurance 70Thu10/22Over-unders 3 × 12Fri10/23Recovery spinSat10/24Last big longSun10/25Aerobic cruise

  11. Week 11

    Hill Country

    VO2, punchy climbs, and loop simulations for Reveille Peak Ranch.

    7.3 h · 0/6 done

    Mon10/26OffTue10/27VO2 4 × 5Wed10/28Endurance 60Thu10/29Race-pace 3 × 12Fri10/30Recovery spinSat10/31Peak long with surgesSun11/1Easy 50

  12. Week 12

    Taper

    Keep the snap, cut the hours. Freshness beats fitness now.

    6.0 h · 0/6 done

    Mon11/2OffTue11/3Threshold 3 × 8Wed11/4Endurance 60Thu11/5VO2 4 × 3Fri11/6Recovery spinSat11/7Taper longSun11/8Easy 50

  13. Week 13

    Race week

    Openers, rest, then the Rattler. Trust the work.

    5.6 h · 0/3 done

    Mon11/9OffTue11/10Race-week openersWed11/11Easy 45Thu11/12OffFri11/13OffSat11/14Austin RattlerSun11/15Off