Opener Spin
30 min · 13-16 TSS · IF 0.51 · < 65% FTP · Zone 1-2
What this workout does
An easy spin with three short leg-speed openers. The openers keep your legs feeling snappy for tomorrow without adding fatigue today.
Mostly Zone 1 riding aids recovery through easy circulation, while the three short openers add just enough neuromuscular activation to keep the legs responsive. The openers stay well below the intensity that would create fatigue, so the day still counts as rest. Ideal the day before a race or a key workout.
How to ride it
Indoor / trainer
Spin at 45-55% FTP. Mid-ride, do 3x1 minute at 60-65% FTP with quick cadence (95-105 RPM) and 3 minutes easy between. Everything else stays very easy.
Outside
A flat, quiet stretch of road is ideal. Stay at 45-55% FTP except for the three 1-minute openers at 60-65% FTP - lift the cadence, not the force on the pedals.
Workout structure (30 min)
- Warm-up 10m 50% 3x - Opener 1m 63% 100rpm - 3m 50% - Cool-down 10m 50%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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