Last season, Plan Builder was giving me Cajon the day before a sprint tri race. This season, it’s giving me Laurel.
Does this reflect a change in approach from TR, or is it based on anything to do with me?
I have seen this article where @mcneese.chad says that Cajon is more for “Long, Sustained Efforts below FTP” and Laurel is more for “Sustained Efforts around FTP” but since the race in both cases is a sprint tri I was wondering what changed.
Hey @moonman!
This is a change we made back in October. 
This change was made to reflect the relatively short and high intensity of a sprint Tri’s bike leg, but either of these warmups are good! If you prefer Cajon there’s no harm in using it instead.
Thanks @Caro.Gomez-Villafane - good to know. I’ll give it a try on Saturday!
PS. I’m using these workouts as “openers” the day before a race. Are they also considered a good warm up on race day?
Yes! Laurel especially would be a good race day warmup for you.
Hi @Caro.Gomez-Villafane just circling back on this as I’m out the other side of my race now. I did Laurel the day before the race and I felt the bursts at 130% FTP were too hard. During the rest of the day my legs felt a bit more tired than I’d have liked!
I think the 92% intervals in Cajon are probably closer to my race pace and more suitable for me to prep for the race the next day so I’ll switch back to Cajon for my next race.
Sounds like a plan Everyone’s body reacts a bit differently to warmups, so whichever you think is best!