Warmup and cooldown for cyclists
Why warm up?
Warmup prepares the body for what's coming. Muscles need time to increase temperature and blood flow. The enzymes driving aerobic energy production work better at higher temperatures. Joints need movement to distribute synovial fluid. The nervous system needs time to coordinate muscle fibers effectively.
Without a warmup, you start every interval with a body that isn't ready. The result is lower power, higher heart rate at the same watts, and increased injury risk. A good warmup makes the first interval feel as good as the second — not worse.
For zone 2 sessions, warmup needs are minimal — you use the first 5–10 minutes to roll into the right intensity. For threshold and VO2max sessions, warmup is critical. Without it, you lose quality on the first intervals.
General principle: build a bridge
The warmup's job is to build a bridge from rest to work intensity. The gap between zone 1 and threshold is large — you can't jump from 50% FTP to 95% FTP without consequences.
The most effective warmup builds gradually: zone 1 → zone 2 → sweet spot → near threshold. The last 3–4 minutes before the first interval should sit around 88–95% FTP, so the muscles and cardiovascular system are already working near the target intensity.
Warmup for zone 2 sessions
Zone 2 sessions need minimal warmup because the session itself is low intensity. A 5-minute ramp from zone 1 (35–50% FTP) up to zone 2 intensity is sufficient.
Don't spend long warming up here — it eats into effective training time. Just roll into the right intensity over a few minutes.
Warmup for threshold and sweet spot sessions
These sessions demand the most warmup. Threshold work at 94–100% FTP requires activated lactate clearance capacity and elevated muscle temperature.
Recommended protocol (10–15 min total):
- 5 min progressive ramp from zone 1 to zone 2 (50–65% FTP)
- 3–4 min in the sweet spot zone (85–90% FTP) — steady effort
- 2–3 min near threshold (93–95% FTP) — activation
- 1 min easy spinning (55% FTP) as a gap before the first interval
The activation at 93–95% is the key. It prepares the muscles for the specific load coming, without draining your energy. Many riders skip this step and wonder why the first interval feels sluggish.
Warmup for VO2max sessions
VO2max intervals (110–120% FTP) require the entire cardiovascular system to be activated. The heart must pump near max, and the muscles must be ready for explosive energy production.
Recommended protocol (12–15 min total):
- 5 min progressive ramp from zone 1 to zone 2 (50–65% FTP)
- 3 min in sweet spot (85–90% FTP)
- 2–3 min at threshold (95–100% FTP) — higher than for threshold sessions because you're going further above
- 1–2 min easy spinning as a gap before the first interval
Some riders include a 30-second 'blow' at 120% FTP during warmup to test-drive the intensity. Not necessary, but can help nervous riders feel ready.
What about the warmup in the workout file?
Our workout files (ZWO/MRC) contain a simple ramp profile as warmup. This ramp covers the basic warmup but doesn't always build up to near work intensity.
We recommend adding your own minutes of buildup after the ramp — especially for threshold and VO2max sessions. See the activation protocols above. The session duration is based on the programmed file, but in practice you should always use a bit of extra time to prepare the body.
Cooldown
Cooldown is about lowering intensity gradually so the body begins recovery in a controlled way. Heart rate drops, lactate clears, and blood flow redistributes normally.
For most sessions, 5–10 min of easy spinning in zone 1 is sufficient. The harder the session was, the more important it is not to just stop abruptly.
After VO2max sessions: use at least 10 min for cooldown. The body has been at max, and a gradual taper helps the cardiovascular system normalize. After zone 2 sessions you can be more relaxed — the body isn't as stressed.
Practical summary
Sone 2
Zone 2 sessions: 5 min ramp into the right intensity. Cooldown: 5 min.
Terskel
Threshold/sweet spot: 10–15 min warmup with activation up to 93–95% FTP. Cooldown: 5–10 min.
VO2max
VO2max: 12–15 min warmup with activation up to 100% FTP. Cooldown: 10+ min.
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