Comments on: How to Make a Quick Warm-Up before Interval Training

By: Anthony

Anthony — Wed, 20 Jan 2010 22:41:16 +0000

Thank you Jesper!

By: Jesper Bondo Medhus

Jesper Bondo Medhus — Wed, 20 Jan 2010 07:59:51 +0000

@VO2overFTP – 35W every second minute would be almost perfect warmup for VO2 max intervals since this protocol is made to reach VO2max during test procedures.

@Anthony – you’ve have won this little contest. Congratulation!

By: 100 Mile Bike

100 Mile Bike — Tue, 19 Jan 2010 04:26:22 +0000

I found this warm up really useful. I normally just spin for 15 minutes before doing my session. No real plan for the warm just turning my legs over. Your plan gave me astructure to it. I like another comenter was concerned that I would be coming into the interval session already having used too much energy but infact didnt feal like that at all. i also found the first couple of intervals easier than usual – I guess being more warmed up helped.

Luke bream

By: nate

nate — Sun, 17 Jan 2010 01:07:16 +0000

Hi,
I tried this today. It certainly forced me to slow down and do a more complete warmup. Even though I try to spend some time warming up I wonder if after 45 seconds I just start going without finishing the warm up. I don’t operate using watts so I’m going to have to play around with my effort levels to get them to what I need. The first, and only time so far, I think I was putting to much effort into the warm up. As for my workout, it felt similar as usual but I’m hoping that I’ll see the benefits once I tailor it a bit more.

By: Anthony

Anthony — Sat, 16 Jan 2010 20:10:33 +0000

Colin,

I personally aim to keep it around 90 RPM, but that’s just me. Of course as the intensity increases and you get close to the end of the warmup you may naturally have to slow the cadence down a bit. Since this is for warmup purposes I’d recommend a cadence no lower than 80 RPM, but it really has to do with what cadence feels right to you. Your cadence will also affect your heart rate. A higher cadence at a given wattage will make your heart and lungs work a bit harder than a lower cadence at the same wattage in my experience. If you spin too fast you may reach your target heart rate too soon and the warmup could leave you a bit tired for your main workout.