Assuming a rough FTP of 300 (based on the 20min power you quoted), then 0.7 takes you to 210. Trying to keep constant pressure on the pedals and watts at c.200 (or a smidge lower if going long) would be spot on IMO. BUT this is getting a bit specific; it really might be worth investing in a month’s coaching to set a plan up, and see if the method works for you. If it does, after a month or 2, you may well be able to walk your own way through it.
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