This warm up is primarily intended or a road race or a slow start mountain bike race that requires a warmup, but will not start super hard. If the race is going to be VERY hard off the bat, you may consider using the Criterium, Cyclocross, and Short Track MTB warm up. The warmup begins with several minutes at 50% of FTP, (RPE 2), then ramps up to 60% of FTP (RPE3), then 80 % of FTP( RPE3). This is followed by 4 minutes easy (50% of FTP), 4 minutes at 80% of FTP again, 4 minutes easy ( 50% of FTP), 4 minutes at 90% of FTP, and then short cool down. Easy into each increase in intensity, rather than pushing hard to get there immediately. Feel free to print this out or share it with others via email or social media using the links at the bottom of the page.
| RR AND MTB Race Warm Up | |||
| Minutes | % of FTP | % of Threshold HR | RPE |
| 2 | 50 | 65 | 2 |
| 4 | 50 | 65 | 2 |
| 6 | 60 | 75 | 3 |
| 8 | 60 | 75 | 3 |
| 10 | 80 | 90 | 4 |
| 12 | 50 | 65 | 2 |
| 14 | 50 | 65 | 2 |
| 16 | 80 | 90 | 4 |
| 18 | 80 | 90 | 4 |
| 20 | 50 | 65 | 2 |
| 22 | 50 | 65 | 2 |
| 24 | 95 | 100 | 5 |
| 26 | 95 | 100 | 5 |
| 28 | 50 | 65 | 2 |
| 30 | 50 | 65 | 2 |
