(NB: I let my Garmin battery run dry, so all data for this ride is from Zwift.) A long, dull slog that lets your mind wander to elemental questions like "Did Jimi Hendrix ever record acoustic?". The answer is yes, but they're really rare. "This session is typically known as an up-and-under session, where you perform periods of time slightly over and then slightly under 70.3 race pace power. This is a great way to get more comfortable at your 70.3 pace, while also improving that number. Here, you will be doing 8-minute reps — two rounds of 2 minutes above (around 90% FTP) and two rounds of 2 minutes below (around 80% FTP) 70.3 race pace. From a physiological perspective, these sessions help promote fat oxidation and structural changes at a muscular level."