0h20-INEOS Pre-Race Warm-up - Copy

• Cycling
• 30mTime
• 24Stress
• 0.69Intensity
• 30Popularity

About this workout

This steady anaerobic session is a classic British cycling warm-up, priming your legs with raw sprinting power and lactate tolerance before race day. Perfect for sharpening your kick to close gaps or for those final pushes when the pace heats up.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w) 90 rpm
• Active 2 min @ 60% (60w) 85 rpm
• Active 2 min @ 70% (70w) 95 rpm
• Active 2 min @ 85% (85w) 100 rpm
• Active 1:30 min @ 100% (100w) 105 rpm
• Active 30 sec @ 110% (110w) 110 rpm
• Active 2 min @ 55% (55w) 90 rpm
• Active 10 sec @ 150% (150w)
• Active 1 min @ 55% (55w)
• Active 10 sec @ 175% (175w)
• Active 1 min @ 55% (55w)
• Active 10 sec @ 200% (200w)
• Active 1 min @ 55% (55w)
• Cooldown 5 min @ 55-45% (55-45w)
• 2 min @ 60% (60w)
• 2 min @ 55-45% (55-45w)
• 2 min @ 55% (55w)
• 1 min @ 45% (45w)