Originally Posted by
canuckbelle
Here are what my openers look like (FTP = 250):
Warm up 15-20min
1x8min@220-240w (90-100rpm)
Easy 10min
1x9min with 3min@220-240w, 3min@245-265w and 3min@270-290w. Sprint at the end.
Easy 10min
1x5min@245-265w (90+rpm)
Cool down
Replace the 2 in the hundreths position with a 1 on the front of the wattage, and it is what I use...