Peter Attia· MD
I would normally stick to a standardized warm-up protocol where you start out maybe for example 6 minutes very easy this can even be walking then I would do or or basically pedaling soft pedaling then I would do six minutes with a little bit more effort but it typical it should be more something that you would be comfortable doing as your long sessions that that that you do so if you are out and you do like say the longest sessions you do is an hour and obviously if they're all out then it would be a little bit too hard but then you should more aim for something I could do for like this would be an easy session for me but I could do it for some while you could for some people say this is your Marathon let's say b or where you do more of a like longer rides and then I would do a short effort around 3 minutes that sits somewhere where I wouldn't at this time I wouldn't look too much on my power meter or or my heart rate or anything but more by feeling where you feel okay this is where my normally where my thres would be and then I would probably also do let's say a couple of short short efforts um that are let's say progressively towards VI to Max so let's say one two three maybe two to three efforts that are somewhere between 10 10 15 seconds with with with with equal rest in between