Training

Workout generator & training plan

Workout Generator

Rest day (Friday). No cycling. Yoga/Pilates as normal — these support recovery and keep the body moving without adding meaningful fatigue. Stay off the bike completely today so you're sharp for tomorrow's Threshold Sharpener.

Available time1h

30m1h1h302h3h

Crit Simulation Openers

openers

50min~27 TSS

Warm-up

easy Z2 spin, legs turning over

8min50-65% FTP

Main Set

activation effort — sharp and controlled

0:20120-135% FTP

full recovery

3min40-50% FTP

Cool-down

easy Z2 — keep it genuinely easy

31:4055-65% FTP

easy spin down, feeling fresh

7min65-40% FTP

With Velo Schils R2 just 5 days out and your TSB at +13, you're sitting nicely in the race-readiness window — no need to dig into a full crit simulation that would suppress form. HRV at 99ms is well above your 73ms baseline, confirming you're fresh and recovered. Today's 4× short sharp openers will fire up the neuromuscular system and keep the legs snappy without denting your CTL or dragging TSB down before Saturday.

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