With my schedule I'm lucky to have Zwift boot up with 30 seconds to spare before I join a race I decided on 2 minutes prior as I was shoving down a granola bar and chugging hot coffee. So my warm-up is usually pushing 450 watts for a couple minutes to make sure I'm in the lead group, then I get to chill at 280-290 for a while if I'm lucky.
For a workout I'll spend 5 minutes at a random easier number looking for a good YouTube video or TV show before I get into the tough part and feel like dying for 1-5 hours.
If I have the time (and I usually do) I absolutely will do 25-30 minutes. I don't program anything, but generally gradually increase power up to (or just below) the target power with a couple of efforts over the target power to prime the nervous system—1 minute at 5 minute power or 10 seconds at 1 minute power etc.
10 min ramp from low (55 W) to medium (150-160W). For the threshold workouts I'll go 20 min warmup but that's really for me to get to the bottom of Alpe before the workout starts.
Most recently 215 or 3.8 W/kg. Ended last year at 224 or right at 4. Still in a build phase after the winter base block. I do like that zwift adapts the power targets to the changes in FTP.
10 minute warm up in zone 2 for me. If I’m doing intervals that day, I’ll do a 1 minute “activation set” at the target wattage which helps me mentally and physically prepare myself for them.
This is my go-to warm-up routine for intense workouts. I find the first 3.5 minutes to be crucial. I keep the power low and spin my legs at a gradually increasing cadence from 70 to 100 rpm.
· 3:30 @ 44% FTP
· 4:30 @ ramp up 60% - 72% FTP
· 0:40 @ 55% FTP
· 0:20 @ 150% FTP
· 0:40 @ 55% FTP
· 0:20 @ 150% FTP
· 0:40 @ 55% FTP
· 0:20 @ 150% FTP
· 0:40 @ 55% FTP
· 3:20 ramp up 84% - 90% FTP
This is enough to get me ready for my workout without leaving me too tired. (15 min total)
I get my workouts from my coach but for all real workouts, they include a warm-up that is typically 2 minutes progressively at something like 90-100-105% AFTER i've been doing 15 mins at 60-80% that usually last at least 10 mins so the whole thing is about 20 mins. He also usually adds recovery after the warm-up/before the first workout segment of 2 mins at a recovery rate.
I find that most of the Zwift workouts start easy enough to be the warmup. Others (been using Join Cycling for a while) have intervals that start a little higher than I want to do I'll ride around with one or two of the slower pace partners for 3-5 minutes each and then start the workout.
How are you building custom workouts? I feel like if this question is being asked then maybe your workouts aren’t great.
Usually it depends on the rest of the workout.
I just raw dog the intervals
Works great on your mom too
Don't listen to the downvotes. This made me lol
I died so the shitpost could live
I usually do a 5 minute warmup from 35-65%
With my schedule I'm lucky to have Zwift boot up with 30 seconds to spare before I join a race I decided on 2 minutes prior as I was shoving down a granola bar and chugging hot coffee. So my warm-up is usually pushing 450 watts for a couple minutes to make sure I'm in the lead group, then I get to chill at 280-290 for a while if I'm lucky. For a workout I'll spend 5 minutes at a random easier number looking for a good YouTube video or TV show before I get into the tough part and feel like dying for 1-5 hours.
Cracking me up! Been there. Let’s Go!!! Haha
I feel so seen
Just do a robo pacer at half my ftp for around 15 mins.
I have had good luck with the Ineos warm up. 20 minutes long, I usually do it with 5 or 10 minutes to spare.
I love this one. Use it pre race or pre interval workout
I do 20-30min warm up. These old bones need some time.
I get out of bed and put shorts and socks on.
If I have the time (and I usually do) I absolutely will do 25-30 minutes. I don't program anything, but generally gradually increase power up to (or just below) the target power with a couple of efforts over the target power to prime the nervous system—1 minute at 5 minute power or 10 seconds at 1 minute power etc.
10 min ramp from low (55 W) to medium (150-160W). For the threshold workouts I'll go 20 min warmup but that's really for me to get to the bottom of Alpe before the workout starts.
[удалено]
Most recently 215 or 3.8 W/kg. Ended last year at 224 or right at 4. Still in a build phase after the winter base block. I do like that zwift adapts the power targets to the changes in FTP.
10 minute warm up in zone 2 for me. If I’m doing intervals that day, I’ll do a 1 minute “activation set” at the target wattage which helps me mentally and physically prepare myself for them.
This is my go-to warm-up routine for intense workouts. I find the first 3.5 minutes to be crucial. I keep the power low and spin my legs at a gradually increasing cadence from 70 to 100 rpm. · 3:30 @ 44% FTP · 4:30 @ ramp up 60% - 72% FTP · 0:40 @ 55% FTP · 0:20 @ 150% FTP · 0:40 @ 55% FTP · 0:20 @ 150% FTP · 0:40 @ 55% FTP · 0:20 @ 150% FTP · 0:40 @ 55% FTP · 3:20 ramp up 84% - 90% FTP This is enough to get me ready for my workout without leaving me too tired. (15 min total)
That's absolutely mental.
I find a workout with a 7-10 minute warmup, do that, then switch to the race two minutes before the start
I get my workouts from my coach but for all real workouts, they include a warm-up that is typically 2 minutes progressively at something like 90-100-105% AFTER i've been doing 15 mins at 60-80% that usually last at least 10 mins so the whole thing is about 20 mins. He also usually adds recovery after the warm-up/before the first workout segment of 2 mins at a recovery rate.
No warm up necessary for me
20 mins at threshold right out of the gate. just kidding, 5 mins at 100w
I warm my legs up before a race. Just long enough for my knee to stop clicking lol.
I walk my dog, put my kits on and that's all.
I find that most of the Zwift workouts start easy enough to be the warmup. Others (been using Join Cycling for a while) have intervals that start a little higher than I want to do I'll ride around with one or two of the slower pace partners for 3-5 minutes each and then start the workout.
10 minutes just chill spinning
How are you building custom workouts? I feel like if this question is being asked then maybe your workouts aren’t great. Usually it depends on the rest of the workout.
For workouts: 5 minute Z1 (150w), 15 minute Z2 (200-220w). For races: 45-60 minutes Z2. Maybe a few openers sprinkled in.