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Warm-Up
Warm up is of critical importance to the success of your cy-
cling. Th
e demands of your riding profi le should be prepared
in the warm-up to achieve maximal results. You must get
your working muscles to a temperature of optimum per-
formance where the circulatory system is delivering oxygen
and nutrients effi
ciently to those muscles. Depending on the
workout session goal, warm up can take from 15 minute to
20 minutes.
Resistance Used
Speed Change
Eff ects on Heart Rate
Light
Lower RPM
HR remains relaxed
Light
Higher RPM
HR begins to rise
Moderate
Lower RPM
HR near to steady state
Moderate
Higher RPM
HR rises from steady state
Heavy
Lower RPM
HR rises - hard eff ort
Heavy
Higher RPM
HR rises very hard to maximal
eff ort
