PEDAL MANIAMENU

< WORKOUTS

OPENERS

RACE PREP · 35 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH35 MIN
LOAD28
STEPS15
HARDESTZ5

Race-day openers: a few short efforts to wake the legs without tiring them.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
  2. OPENERS3 × (1 MIN AT 110 % · 95 RPM, 2 MIN AT 55 %)
  3. SPRINTS3 × (10 S ALL OUT, 2 MIN 50 S AT 55 %)
  4. COOL-DOWN5 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY25 MIN
  • Z2ENDURANCE7 MIN
  • Z5VO2 MAX3 MIN
  • FREEFREE AND ALL OUT30 S

THE COACH SAYS

  • 12:00 Open up.
  • 21:00 Quick sprint.
  • 30:00 Ready to race.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Openers.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.