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Saturday, October 3 · Week 7 · Build
Long punchy hills
Long rideKey session
3h 25m175 TSSBest outdoorsHill Country rehearsal
Seek a rolling loop. On every 1–3 minute rise, stand and hold 105–115% then settle. That’s the Rattler fire-road pattern.
Short on time: 2h 20m with 8 punchy rises.
At 268 W FTP
- 10mWarm-up90–100 rpm134–174 WZ2
- 50mEndurance85–95 rpm155–193 WZ2
- 50mPunchy rolling188–308 WZ4
- 80mEndurance85–95 rpm155–193 WZ2
- 15mCool-down121–155 WZ1
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