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.
| British Cycling Warmup @FTP=300w | ||||||
| Min | %FTP | RPM | Elapsed | |||
| 0:05:00 | 45% | 90 | 0:05:00 | 135 | w | 5m @ 45% FTP (90 RPM) |
| 0:02:00 | 55% | 95 | 0:07:00 | 165 | w | 2m @ 55% FTP (95 RPM) |
| 0:02:00 | 65% | 100 | 0:09:00 | 195 | w | 2m @ 65% FTP (100 RPM) |
| 0:02:00 | 75% | 105 | 0:11:00 | 225 | w | 2m @ 75% FTP (105 RPM) |
| 0:01:30 | 85% | 110 | 0:12:30 | 255 | w | 90s @ 85% FTP (110 RPM) |
| 0:00:30 | 100% | 120 | 0:13:00 | 300 | w | 30s @ 100% FTP (120+ RPM) |
| 0:02:00 | 45% | 90 | 0:15:00 | 135 | w | 2m @ 45% FTP (90 RPM) |
| 0:00:06 | 105% | 120 | 0:15:06 | 315 | w | 6s @ 105% FTP (Max RPM) |
| 0:01:00 | 45% | 90 | 0:16:06 | 135 | w | 1m @ 45% FTP (90 RPM) |
| 0:00:06 | 105% | 120 | 0:16:12 | 315 | w | 6s @ 105% FTP (Max RPM) |
| 0:01:00 | 45% | 90 | 0:17:12 | 135 | w | 1m @ 45% FTP (90 RPM) |
| 0:00:06 | 105% | 120 | 0:17:18 | 315 | w | 6s @ 105% FTP (Max RPM) |
| 0:02:42 | 45% | 90 | 0:20:00 | 135 | w | 2m42s @ 45% FTP (90 RPM) |
Last Updated on 16 January 2026 by the5krunner
My favourite kit and nutrition
- Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach.
- Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session.
- Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters.
- Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch.
- Stryd — the footpod that brings running power to your Garmin. The single most useful running upgrade I have made.
- Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
