Thursday Training Theme: This week’s favourite training session, Let’s start simple WARMUP

polar-m600-trainingAs 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
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)

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