INDOOR TRAINER SESSIONS
Cycling know-how, tips and advice from the experts at British Cycling
BRITISH CYCLING 20-MINUTE WARM UP
Overview
Turbo/Rollers/Static Bike: British Cycling 20-minute warm up
Time: 20 minutes
Warm-up: n/a
Ride: Cadences to be followed in the ride guide
Zones: Not applicable to this session.
RIDE GUIDE
British Cycling 20-minute warm up
5 minutes
2 minutes
2 minutes
2 minutes
1 minute 30 sec
30 seconds
2 minutes
6 seconds
1 minute
6 seconds
1 minute
6 seconds
2 minutes 42 sec
FOCUS
90rpm
95rpm
100rpm
105rpm
110rpm
120-130rpm
90rpm
150rpm+
90rpm
150rpm+
90rpm
150rpm+
90rpm
Smooth pedalling
Smooth pedalling
Smooth pedalling
Smooth pedalling
Smooth pedalling
Maintain form
Relax and recover
Max rev out, easy gear, pedal to maximum
Smooth pedalling
Max rev out, easy gear, pedal to maximum
Smooth pedalling
Max rev out, easy gear, pedal to maximum
Relax and recover
• Concentrate of a smooth and even pedal stroke.
• Hold your form as the cadences increase.
• Shift one gear lower on your cassette on the Rev Outs to maximise cadence.
WHY
The 20 minute warm-up used across all levels and disciplines at British Cycling.
WHEN
Before any race or high intensity training session and, especially if worked
through two or three times, it is a great workout in itself.
britishcycling.org.uk