The following warm-up is based on the FIFA 11+ model. It's designed for footballers but is also useful for runners and for other multi-directional sports.
For a training session 1–2 hours long, try the following warm-up:
- Warm up cycling in a low gear at a fast pace on flat ground (15 minutes).
Slowly increase the gears while maintaining a fast speed (5 minutes).
Increase the gears even more to increase your heart rate, aiming for about 70% of your maximum capacity (5 minutes). You should be breathing hard but still able to talk.
Reduce the resistance again so that you can pedal easily while still being in control of the pedals.