Workouts» GP Lama »

GPLAMA - ULTIMATE WARM UP

7min free ride
8min @ 85% FTP
2min 30sec free ride
1min @ 101% FTP
2min 30sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
2min 30sec free ride
7min free ride8min @ 85% FTP2min 30sec free ride1min @ 101% FTP2min 30sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP2min 30sec free ride
Workout overview

Duration: 26m

Stress points: 32

Zone distribution

Z1: -

Z2: -

Z3: 24m

Z4: 1m

Z5: -

Z6: 1m

0%
0%
93%
4%
0%
3%

Author: S.Miller | GPLama

GPLAMA - ULTIMATE WARM UP!

Refnined, tried, tested, and proven. The best warm up protocol I've used over the years to achieve the best performance in time trials, criteriums, road races, even FTP tests!

See the full run-down on YouTube (Shane Miller - GPLama)

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

GP Lama

  • GPLAMA - ULTIMATE WARM UP

    26m | 32 SP

    View >

  • Lama's 5x4min TT Intervals

    56m | 76 SP

    View >

  • Lama's Blunt Knife Session

    47m | 70 SP

    View >

  • Lama's LAMA LAMA LAMA Workout

    47m | 82 SP

    View >

  • Lama's Sydney Harbour Bridge

    52m | 66 SP

    View >

  • Lama's Tour of Bright ITT

    29m | 44 SP

    View >

  • Shark Week Workout - GPLama

    34m | 48 SP

    View >

  • Step Test p/b HPTek

    58m | 1649 SP

    View >

Similar workouts

  • FTP Test

    1h 13m | 67 SP

    View >

  • 3. FTP Test (20 min)

    58m | 62 SP

    View >

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

    View >

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

    View >

  • FTP Test

    1h 13m | 70 SP

    View >

  • 2. Zone 3 with Sprints

    1h 29m | 96 SP

    View >

  • Zone 3 with Sprints

    1h 29m | 96 SP

    View >

  • 8. Critical Power Test

    52m | 38 SP

    View >

  • Critical Power Test

    52m | 38 SP

    View >

  • 6. HIIT 80% FTP #2

    45m | 43 SP

    View >

  • Day 5 - 15min Varied Tempo

    45m | 46 SP

    View >

  • Day 6 - 15min Varied Tempo

    45m | 46 SP

    View >