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 RUN-warmup structure then it should be alright.
|British Cycling Warmup @FTP=300w|
|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)|