This workout is a little over 30 minutes long, created it for use on a trainer to warm up before a race. I find that I feel better prepared when I warm up on a stationary trainer, rather than riding around the race venue (I'll also ride the course at a crit or cross race, if I have a chance, but I try not to use that as my main warm-up). And some race locations don't allow on-road warm-ups, due to lack of space or because they're in high-traffic areas. I based the programming off of USA Cycling's warm up protocol. This workout will help motivate you and give you something to concentrate on while you're on the trainer!
I'm trying something a little different with the music, this time. All of the songs on this workout are copyright-free, created by independent artists. Here's a track list with links to find out more about each artist:
Trihardist Race Warm-up
RADIO RADIO - 10YRWAR (94 BPM)
Start That Fire - EWN and Whogaux (98 BPM)
Get Lost - Jeris (105 BPM)
I Dunno - grapes (91 BPM)
Energy - Elektronomia (128 BPM)
Road - Chuki Hip Hop (92 BPM)
I do this - Abstract (82 BPM)
Surface [Monstercat Release] - Aero Chord (85 BPM)
Strings - Chuki Hip Hop (101 BPM)
If you would like your own personalized warm-up with music that you choose, I'll customize this workout for you for the low, low cost of $5. Just send me an email to request it!
Don't forget to spin & smile!
This is one of my many free cycling workouts. If you'd like to see the other workouts, or purchase one of my dozens of paid workouts, you can find them here!