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by Patrick McCrann
It's so important to warm up properly on the trainer before you
begin your key workout. As you have undoubtedly noticed, without
the external factors of wind, weather, and terrain to slow you
down, you have a harder time getting your HR up to the proper
zones for your workouts. And if you are following a sane plan, one
that won't have you doing 3+ hour trainer rides, you need to get
warmed up to get to work. Here are some quick suggestions for 10, 15, and 20 minute warm up intervals. Enjoy!
10 minute warm ups:
Endurance Warm Up: 10 mins as 7 mins easy, 3 mins as alternating 30 seconds standing big gear / 30 seconds seated high cadence.
Tempo Warm Up: 10 mins as 4 mins easy, 2 reps of 1 min hard / 1 min easy, 1 min standing big gear, 1 min easy.
Skill Warm Up: 10 mins as 5 mins easy, 3 x 1 min as 30 seconds build to max cadence / 30 seconds recover, 2 mins easy.
15 minute warm ups:
Endurance Warm Up: 15 mins as 10 mins easy, 5 mins as 1 gear harder each minute.
Tempo Warm Up: 15 mins as 5 mins steady, 3 x 30 seconds hard / 90 seconds easy, 3 mins at Threshold, 2 mins easy.
Skill Warm Up: 15 mins as 5 mins easy, 10 mins alternating legs as 40 seconds single leg drill / 20 seconds both legs.
20 minute warm ups:
Endurance Warm Up: 20 mins as 12 mins easy, 4 mins as 1 gear
harder each minute, 2 mins standing in that big gear, 2 mins
easy.
Tempo Warm Up: 20 mins as 12 mins easy, 2 mins seated big gear /
low cadence, 2 mins at Threshold, 1 min recover, 1 min at
threshold PLUS, 1 min recover.
Skill Warm Up: 20 mins as 10 mins easy, 4 mins as 40 seconds
single leg / 20 seconds both, 4 mins as 30 seconds max cadence /
30 seconds recover, 2 mins easy.
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