[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# OPENERS

RACE PREP · 35 MIN

Openers: each step's target, by time

LENGTH 35 MIN

LOAD 28

STEPS 15

HARDEST Z5

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
2. OPENERS 3 × (1 MIN AT 110 % · 95 RPM, 2 MIN AT 55 %)
3. SPRINTS 3 × (10 S ALL OUT, 2 MIN 50 S AT 55 %)
4. COOL-DOWN 5 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 25 MIN
- Z2 ENDURANCE 7 MIN
- Z5 VO2 MAX 3 MIN
- FREE FREE AND ALL OUT 30 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](https://pedalmania.cc/workouts/openers/files/zwo) [.ERG](https://pedalmania.cc/workouts/openers/files/erg) [.MRC](https://pedalmania.cc/workouts/openers/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/openers