Rattler 300

Two days a week · 15–50 min

Gym

Leg strength that pays into 300 W without stealing Tuesday and Thursday. Monday is the heavy day (the bike is off). Friday is unilateral work after the recovery spin. Never grind to failure.

Force

Heavier, clean sets raise the ceiling so 300 W is a smaller fraction of max force.

One leg

Split squats and step-ups are the Rattler: a seated punch, then settle.

Posterior

Hinges and hamstrings keep the hips from folding after two hours on fire road.

Next lift · Mon, Oct 19

Strength hold

Last week over three hours on the bike. Keep gym volume down.

40 minSession AMaintain
Open session

Rules that keep this from wrecking FTP work

  • Leave 1–3 reps in reserve. Ugly last reps are just fatigue for Thursday.
  • If Tuesday threshold felt flat, Friday is swings and core only.
  • Skip or go tiny the Friday before an FTP test (weeks 4 and 8) and race week.
  • Kettlebell swaps are written on every lift if that’s the tool you have.

  1. Week 1

    Base

    0/2 lifts

    Mon 8/17 · A

    Lower primer

    40 min · Patterns

    Fri 8/21 · B

    Unilateral + hinge

    35 min · One-leg

  2. Week 2

    Base

    0/2 lifts

    Mon 8/24 · A

    Squat + hinge

    45 min · Load up

    Fri 8/28 · B

    Punches + posterior

    40 min · Repeatable force

  3. Week 3

    Base

    0/2 lifts

    Mon 8/31 · A

    Strength base

    45 min · Force

    Fri 9/4 · B

    Hill-country legs

    40 min · Single-leg power

  4. Week 4

    Base

    0/2 lifts

    Mon 9/7 · A

    Keep the pattern

    30 min · Deload

    Fri 9/11 · B

    Skip or 15-min flush

    15 min · Protect the test

  5. Week 5

    Build

    0/2 lifts

    Mon 9/14 · A

    Heavy squat day

    50 min · Max force

    Fri 9/18 · B

    Unilateral strength

    40 min · Repeatability

  6. Week 6

    Build

    0/2 lifts

    Mon 9/21 · A

    Force at 5s

    50 min · Strength

    Fri 9/25 · B

    Punchy + hamstrings

    40 min · Rattler rises

  7. Week 7

    Build

    0/2 lifts

    Mon 9/28 · A

    Peak strength

    50 min · Highest load

    Fri 10/2 · B

    Power, not pump

    35 min · Intent

  8. Week 8

    Build

    0/2 lifts

    Mon 10/5 · A

    Openers in the gym

    25 min · Deload

    Fri 10/9 · B

    Skip

    10 min · Protect the test

  9. Week 9

    Hill CountryCurrent

    0/2 lifts

    Mon 10/12 · A

    Maintain force

    40 min · Keep the ceiling

    Fri 10/16 · B

    Single-leg race work

    35 min · Handling + force

  10. Week 10

    Hill Country

    0/2 lifts

    Mon 10/19 · A

    Strength hold

    40 min · Maintain

    Fri 10/23 · B

    Hips and hamstrings

    30 min · Durability

  11. Week 11

    Hill Country

    0/2 lifts

    Mon 10/26 · A

    Light force

    30 min · Keep snap

    Fri 10/30 · B

    Activation

    20 min · Nervous system

  12. Week 12

    Taper

    0/2 lifts

    Mon 11/2 · A

    Taper lift

    25 min · Stay sharp

    Fri 11/6 · B

    Optional 15

    15 min · Optional

  13. Week 13

    Race week

    0/1 lifts

    Mon 11/9 · A

    Travel-day activation

    15 min · Open the hips

25 sessions across 13 weeks. This week: Maintain force · Single-leg race work.