The Art of the Warm-up, Part 6: Sample Warm-ups for High-Intensity and Loop Profiles

Our extensive series on warming up now focuses on the practical matter at hand: creating warm-ups for your cycling classes.

Part 1 asked you to consider if you were warming your riders up properly for your rides.
Part 2 looked at the physiological variables.
Part 3 covered the disconnect between perceived exertion and heart rate.

The final three segments put it all together with eleven different warm-ups for thirteen different scenarios.

Part 4 delivered four different warm-ups for sub-threshold endurance and tempo profiles as well as a profile made up of one or several long climbs.
Part 5 provided warm-ups for profiles that include threshold intervals of varying lengths, field tests, and time trials.

Part 6 on this important topic gives you three more warm-ups, this time for two HIIT workouts above threshold, a VO2 max and an anaerobic capacity interval profile, plus a loop profile with three laps on the same terrain.

In this series we have provided a total of 11 warm-ups and 13 profiles! 

Note, the interval classes are 55- to 60-minute profile examples. To shorten them, simply take out one of the intervals from the main set and one of the prep intervals from the warm-up. You can also shorten the cool-down a little as these profiles provide ample cool-down time.  

High-intensity intervals #1: VO2 max

I hope these samples provide you with enough information to create your own warm-ups for your profiles depending on the intensity of your planned objective. 

For more ideas on putting together interval profiles, make sure you read the ICA articles on interval training, including Threshold Interval Template, VO2 max intervals, and lactate tolerance intervals.

Please let us know how you enjoyed this series and if you have any questions about warming up. If you missed any previous part of this series, you can find them all here:

Part 1 The Art of the Warm-Up: Are Your Spinning Class Warm-Ups Sufficient?

Part 2 The Art of the Warm-Up: What is Happening Physiologically?

Part 3 The Art of the Warm-Up: Perceived Exertion

Part 4 The Art of the Warm-Up: 9 Sample Warm-Ups for Endurance and Climbing Profiles

Part 5 The Art of the Warm-Up: Sample Warm-Ups for Workouts at Threshold

 

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