I’m curious what everyone does in terms of warmups for trainer interval training. I have something like a 3 minutes at 200 watts (80% for me) with 2 minutes three times.
Previously I was just going at 100 watts for 15 minutes, and found that lacking for my intervals. Doing something like the above actually helped open my legs up.
Usually takes me 15 to 20 minutes to feel decent. And if I really want the best performance, then 30 minutes of warmup.
do you just spin up, or stick in any harder efforts?
do you just spin up, or stick in any harder efforts?
Some folks do elaborate warmups for training intervals, some don’t. Personally for Threshold efforts I just roll for five to fifteen minutes or however long it takes to get to where I’ll do my intervals and then roll up to around 90% of FTP and build from there into the first interval. For VO2 Max work I like a bit more warmup time but I don’t do anything fancy before the first effort.
-Dave
Got it.
The one interval set I had difficult with was 2 x 15’ at 260 watts. This was about 112% for me. Doing the first interval felt just heavy. For the first few tries I couldn’t get past the first interval, felt too toasted.
After doing a 3’ @ 200 watts (2’) times 3, it seemed better, my legs were a bit more opened up and the interval set was doable.
Is it that some people might require a longer warmup than others? I was at a camp, trailing on our beach run for the first 30 minutes, but then my legs did open up a bit and I started to run better. Should also point, rest of the group did slow down for me, giving the illusion I sped up.
My CompuTrainer takes about 10 minutes to warm up for calibration and I’ve found that 10 minutes of riding at L2, or around 200w, has me ready for most intervals. If it is early morning I may go more like 15 minutes.
Usually takes me 15 to 20 minutes to feel decent. And if I really want the best performance, then 30 minutes of warmup.
That’s pretty much what I do too. In 10 minutes I can feel the heat building in my muscles then another 10 to 20 minutes and I’m ready. Normally easy riding building up to low Z3
jaretj
i’m probably the exception here as I need a LOOOOOOOOOOOOOOOOOOOOONG time to get up to speed. Back when i did a lot of 2x20 or 2x25, my second interval would often be better than the first.
So for me, minimal of 25min, up to 40 for an FTP test. Usually something like: 5min at Z1/Z2or below, 5min at Z2 or below, 5min ramping up to top of Z2, depending on time, 5min at low SST, 5min at threshold, 5min spin and then going back to Z2. If my legs feel heavy, i may take an even longer amount of time.
I’m curious what everyone does in terms of warmups for trainer interval training. I have something like a 3 minutes at 200 watts (80% for me) with 2 minutes three times.
Previously I was just going at 100 watts for 15 minutes, and found that lacking for my intervals. Doing something like the above actually helped open my legs up.
It takes me a long time as well- 40+ minute to feel really good. Below is one of my TR works where I did 5X10. The first three were brutal and hard for me to hold power by the 5th it was a POC and did a sprint at the end!
http://www.trainerroad.com/cycling/rides/288349
D
I quite like ascending intervals at target speed as a warmup. Something like 1min, 3min, 6min, 10min.
Got it.
The one interval set I had difficult with was 2 x 15’ at 260 watts. This was about 112% for me. Doing the first interval felt just heavy. For the first few tries I couldn’t get past the first interval, felt too toasted.
After doing a 3’ @ 200 watts (2’) times 3, it seemed better, my legs were a bit more opened up and the interval set was doable.
Is it that some people might require a longer warmup than others? I was at a camp, trailing on our beach run for the first 30 minutes, but then my legs did open up a bit and I started to run better. Should also point, rest of the group did slow down for me, giving the illusion I sped up.
You’re doing 2x15 @ 112% of FTP? Seems to me that your problem isn’t the warmup, but that you’re attempting too difficult of an interval session. Unless you are underestimating your FTP, this workout should be next to impossible.
I do a warm up of about 20 minutes and include a 4-minute effort where I ramp up from 70% to threshold (usually do about 90 seconds at 70%, 90 seconds at 80%, 30 seconds at 90% and 30 seconds at threshold). I also include 3x30 seconds at about 95-110% with 30 seconds recovery.
Landy,
That felt next to impossible, until I did a better warmup. It was ramping up since I was progressing pretty well.
We’ve since pulled back on it a bit.
Landy,
That felt next to impossible, until I did a better warmup. It was ramping up since I was progressing pretty well.
We’ve since pulled back on it a bit.
Right. You may have completed the workout. I’m saying you are underestimating your FTP if you can even complete this workout reasonably. You’re doing a VO2-type intensity for a Threshold-type duration.
It was aggressive on my coaches part, but it was based off of the previous weeks/months progress.
Like I said, he saw where I was and dialed it back. I was dreading the workout as I repeated the week. I did fall into the workout and was able to get the numbers.
Was a good lesson either way.
as Landy said, your ftp is underestimated if you could complete 2x15 @ 112%
.
I am new to all of this, and first time working with a coach. It was ambitious, but won’t fault my coach for it.
Anyways, thanks for the input.
We tested last in January. Hadn’t tested again since. Was holding off. When I did complete 2 x 15 at 112%, I had repeated the week a few times. The plan is to test again in a few weeks.
Definitely felt stronger than an 233 ftp.