TT Warm Up

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