This time trial warm up is primarily intended for Time Trial races such as 20K, or 40K. It is also suitable for shorter races, but track events such as pursuit and kilo should use the Criterium, Cyclocross, and Track warm up. The time trial warm up begins as all my warm ups do, with several minutes easy at 50% of FTP ( RPE 2), then 4 minutes at 60% of FTP (RPE3), and then slowly ramps up to 90% of FTP (RPE 5). Then there is another 2 minutes at 50% of FTP, followed by a 4 minute, steady ramp up to 100 % of FTP(RPE 7), another 2 minutes easy, and then another 4 minutes at 95-100% of FTP, RPE 9, and finally a short cool down. This last 4 minutes should be just a little bit shy of 20K race pace effort. Ease into each increase in intensity rather than jumping hard. The easing into it part is especially important for those using HR or RPE rather than Power. The first rule of a time trial warmup is always check the official clock before you start your warmup. 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.
| Time Trial 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 | 5 |
| 12 | 90 | 95 | 6 |
| 14 | 50 | 65 | 2 |
| 16 | 60 | 75 | 4 |
| 18 | 90 | 95 | 6 |
| 20 | 100 | 100 | 7 |
| 22 | 50 | 65 | 2 |
| 24 | 95 | 100 | 7 |
| 26 | 95 | 100 | 7 |
| 28 | 95 | 100 | 7 |
| 30 | 50 | 65 | 2 |
