Full 20 Minute Warm Up

This is the Team Sky and British Cycling warm-up protocol. Great for hard workouts, FTP tests, races, etc. In the initial "ramp", focus on SMOOTH pedaling, and you should never be sprinting. If you feel like you're sprinting, just move to the next recovery period. During the 2 6 second sprints, try and get the cadence up to 140+rpm if possible, really "open" the legs. The last recovery period is set to 5minutes, but this should be open-ended as you will want to wait until you're ready to go.

Author: velocoach
Sport: bike
Duration: 21 min
Dominant zone: Anaerobic
Intensity: 0.76
Created: 2021-03-10T00:55:36.341Z
Updated: 2026-04-22T10:49:42.291Z

Structure

5 min @ 40% (40w)
2 min @ 60% (60w)
1:30 min @ 70% (70w)
1 min @ 80% (80w)
1 min @ 90% (90w)
1 min @ 100% (100w)
30 sec @ 110% (110w)
30 sec @ 120% (120w)
15 sec @ 130% (130w)
15 sec @ 140% (140w)
2 min @ 50% (50w)
6 sec @ 200% (200w)
54 sec @ 50% (50w)
6 sec @ 200% (200w)
Open-ended 5 min @ 60% (60w)