I’m about to start the medium build program. I did the ramp test the other day so have an accurate ftp number. The workout has the ramp test for the first day of the program. What ride should I replace the ramp test with for the first day of the program?
I’d suggest something similar to the Tuesdays from weeks 2 and 3, but with less overall intensity and TSS. That way you get the same “build” of TSS you get on Thursdays too.
So 90 minutes with vo2 intervals, some endurance, and a total TSS of less than 110. Maybe Baird +5?