WarmUp Protocol for Mid Distance events

• Cycling
• 40mTime
• 42Stress
• 0.79Intensity
• 60Popularity

About this workout

This Rønnestad protocol warm-up ramps you up with short, intense efforts that push your VO2 max, preparing you for those mid-distance events. It’s perfect for igniting your engine before key races or hard training days, ensuring you hit the ground running.

Workout structure

• 10 min @ 52% (52w) 80-90 rpm
• 5X
  • 1 min @ 115% (115w) 120 rpm
  • 1 min @ 52% (52w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 1 min @ 100% (100w)
• Rest 5 min @ 52% (52w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 1 min @ 100% (100w)
• 5 min @ 52% (52w)