Openers

• Cycling
• 48mTime
• 48Stress
• 0.77Intensity
• 31Popularity

About this workout

These leg openers feature short, intense bursts of effort to build your raw sprinting power and lactate tolerance, perfect for firing up your legs before a race or group ride. Incorporate this workout to develop the punch you need for closing gaps and responding to race kicks.

Workout structure

• 6 min @ 30-70% (30-70w)
• 30 sec @ 45% (45w)
• 1:30 min @ 80% (80w)
• 30 sec @ 45% (45w)
• 45 sec @ 100% (100w)
• 3 min @ 70% (70w)
• 20 sec @ 125% (125w)
• 40 sec @ 41% (41w)
• 20 sec @ 140% (140w)
• 40 sec @ 41% (41w)
• 20 sec @ 155% (155w)
• 7 min @ 60% (60w)
• 3X
  • 30 sec @ 125% (125w)
  • 30 sec @ 85% (85w)
• 30 sec @ 125% (125w)
• 30 sec @ 60% (60w)
• 7 min @ 60% (60w)
• 30 sec @ 140% (140w)
• 30 sec @ 50% (50w)
• 30 sec @ 142% (142w)
• 30 sec @ 50% (50w)
• 30 sec @ 144% (144w)
• 30 sec @ 50% (50w)
• 30 sec @ 146% (146w)
• 30 sec @ 50% (50w)
• 7 min @ 60% (60w)
• 5 min @ 60-40% (60-40w)