Theme: Warmup

As I’ve become more attuned, zen-like, to my body I can feel the difference that a good/bad warm-up sometimes makes,

especially when I’m bringing in a little fatigue to the workout that follows.

A good warmup definitely clears out the cobwebs from my arteries. This is the one that I use for sessions that start with a bike, including brick sessions that start with a bike. I’ll even sometimes do this as a bike warmup for a run session, although I’ve never tried following it with STRYD, based on watts. I have verified how it works on me by using Humon Hex to check my muscle oxygen levels and it seems to be a properly functioning workout according to the Hex – I’d imagine that British Cycling did a little more scientific research than that to prove it’s the right thing to do though!

You should be able to cut and paste this into a spreadsheet or this Generic Warmup might work (ERG/FIT). It probably assumes your normal cycling cadence is in the 90s, so if yours is lower then tone down the cadence to suit. If you want to try it as a run warmup, I’d be intrigued to know your results if you use STRYD but if you are just looking for a guide to a RUN-warmup structure then it should be alright for that too.