Race Openers

3 × 1 min @ 105% + 3 × 15 s sprints

The day before an event: short efforts to open the legs, nothing that leaves you tired.

Structure

1. 12:00 @ 50→75%
2. 3 × (1:00 @ 105% + 2:00 easy @ 55%)
3. 3 × (0:15 @ 150% + 1:45 easy @ 50%)
4. 10:00 @ 70%
5. 8:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.