All weeks
Saturday, October 17 · Week 9 · Hill Country
Loop simulation
Long rideKey session
2h 27m133 TSSBest outdoors3 × race laps
Three 25-minute ‘laps’ at 82–90% with 10 minutes easy between. That’s the 60-mile Rattler shape: work, feed, work. Practice bottles at each ‘aid.’
Short on time: Two laps if you are racing the 40. One plus Z2 if you are racing the 20.
At 268 W FTP
- 12mWarm-up90–100 rpm134–174 WZ2
- 25mLap 1220–241 WZ3
- 10mRecover121–147 WZ1
- 25mLap 2220–241 WZ3
- 10mRecover121–147 WZ1
- 25mLap 3220–241 WZ3
- 30mEasy finish85–95 rpm155–193 WZ2
- 10mCool-down121–155 WZ1
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