OP-4 : OP – Openers: Efforts that help prepare your body for racing by opening your systems and “waking up” the legs. Use a light gear (cadence 95+) and begin the first two openers in low LT Zone (4) and work up to VO2 zone (5) for the last 30 seconds of each interval. After 3-5 minutes of recovery, do two, one-minute opener efforts. These last two efforts are maximal efforts. Start each one at Max VO2 (Zone 5) wattage and try to increase your power throughout the one minute. ------ Openers -- 2 x 5 (3-5) and 2 x 1 (5) -- 2 repetitions of 5 minutes "on" then 3-5 minutes Recovery (zone 1) in a light gear followed by 2 repetitions of 1 minute "on" with 5 minutes of Recovery (Zone 1).