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Pre Race Warm Up Plan

Updated: Jun 6, 2023

This is the warm up students will follow on race day before their race. Repeat this warm-up often in training so student athletes are familiar with it when race day arrives.


JV and Varsity Boys and Girls


Warm up takes 16 minutes

  • 5 minutes Z1 Easy pedaling

  • 5 minutes Gradually increase pace to tempo/HRZ3. Breathing is slightly elevated. You must open your mouth to breathe.

  • 1 minute Race pace HRZ4-5

  • 1 minute Easy pedaling

  • 1 minute Race pace HRZ4-5

  • 1 minute Easy pedaling

  • 1 minute Race pace HRZ4-5

  • 1 minute Easy pedaling


Freshman and Sophomore Boys and Girls


Warm up takes 14 minutes

  • 5 minutes Easy pedaling

  • 5 minutes Gradually increase pace to tempo/HRZ3. Breathing is slightly elevated. You must open your mouth to breathe.

  • 1 minute Race pace HRZ4-5

  • 1 minute Easy pedaling

  • 1 minute Race pace HRZ4-5

  • 1 minute Easy pedaling

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