Examples of warm-up drills for cyclists: 3 effective examples you’ll actually use

3 effective examples of warm-up drills for cyclists (and why they work)

Let’s start with the examples of warm-up drills for cyclists: 3 effective examples that cover most road, gravel, and indoor training days. Think of these as templates you can tweak, not rigid scripts.

Sports science keeps backing up the idea that a good warm-up improves power output and reduces injury risk by gradually increasing heart rate, blood flow, and muscle temperature. Research summarized by the National Institutes of Health notes that dynamic, sport-specific warm-ups help muscles contract more efficiently and can support performance in high-intensity efforts (NIH).

We’ll start with three core warm-up drill “profiles,” then I’ll show you extra real examples and variations you can plug in.

Example of a quick warm-up drill for short rides (10–12 minutes)

This is the warm-up you use when you’re short on time but still want to avoid that awful “lungs-on-fire in the first mile” feeling. Among the best examples of warm-up drills for cyclists, this one fits busy weekday rides or indoor trainer sessions.

How it works in plain English:
You start very easy, then add short, controlled surges to wake up your legs and lungs without tiring yourself out.

Step-by-step breakdown:

• Minutes 0–4: Easy spin
  Ride in an easy gear at a comfortable pace. You should be able to talk in full sentences. Focus on:

  • Relaxed shoulders and neck
  • Smooth pedal strokes
  • Light grip on the bars

• Minutes 4–8: Cadence ramps
  Every minute, increase your cadence for 20–30 seconds, then return to easy pedaling:

  • Start around 85–90 rpm
  • Spin up to 100–110 rpm for 20–30 seconds
  • Keep the effort light to moderate (not a sprint)

• Minutes 8–12: Short “wake-up” efforts
  Do 3–4 short efforts of 15–20 seconds at about your hard group-ride pace, with 60–90 seconds very easy between:

  • Stay seated
  • Focus on smooth power, not all-out speed
  • Finish feeling activated, not exhausted

This quick drill is a perfect example of a time-efficient warm-up: it raises heart rate, opens up your breathing, and rehearses a faster cadence—all in about 10 minutes.

Good for:

• After-work rides when daylight is limited
• Indoor trainer intervals
• Easy days when you still want some structure

Real examples of warm-up drills for cyclists before intervals or hard group rides (15–20 minutes)

When you’re about to do VO2 max intervals or jump into a fast group ride, your warm-up needs more structure. This is one of the best examples of warm-up drills for cyclists who plan to ride hard in the first 10–15 minutes.

This routine builds from easy to moderate, then includes three specific activation elements:

• High-cadence spins
• Short tempo efforts
• A couple of near-threshold pushes

Phase 1: Easy roll-out (5–7 minutes)

Start with a relaxed spin in Zone 1–low Zone 2 (using a 5-zone system). Focus on:

• Breathing through your nose as much as possible
• Light pressure on the pedals
• Checking your position: saddle height, shoes clipped, no weird pains

Phase 2: High-cadence drills (4–5 minutes)

Alternate 30 seconds high cadence / 30–60 seconds easy:

• Spin up to 100–110 rpm for 30 seconds
• Keep the power low to moderate
• Sit tall, stabilize your core, avoid bouncing in the saddle

Do 4–6 of these. These high-cadence spins are classic examples of warm-up drills for cyclists because they wake up your neuromuscular system without heavy fatigue.

Phase 3: Tempo “primers” (4–5 minutes)

Now add 2–3 short tempo efforts:

• Ride 2 minutes at a steady, firm pace (about your long-climb or tempo effort)
• Then spin easy for 2 minutes

You should feel like you’re working, but you could still speak in short phrases. These efforts increase muscle temperature and get your cardiovascular system ready for harder surges.

Phase 4: 2 near-threshold efforts (3–4 minutes)

Finish with 2 x 30–45 second pushes at around your threshold or just above group-ride pace:

• 30–45 seconds strong, controlled effort
• 90 seconds very easy spin between

Think of these as rehearsal: you’re telling your body, “We’re about to do this for real.” Research on warm-up “priming” suggests that short, near-maximal efforts before a main set can improve oxygen delivery and performance in the early stages of intense exercise (NIH).

Good for:

• Fast group rides that start hard
• Interval workouts (threshold, VO2 max, race simulations)
• Short races like crits or time trials when you can warm up on a trainer

This whole routine is a solid example of a structured warm-up drill that still feels simple enough to remember without notes.

Longer warm-up example for endurance or hilly rides (20–25 minutes)

On big endurance days or hilly routes, your warm-up can double as the first, easier section of your ride. This is one of the best examples of warm-up drills for cyclists: 3 effective examples because it blends seamlessly into a longer session.

Phase 1: Gentle build (8–10 minutes)

Start at an easy pace and very gradually increase effort:

• Minutes 0–3: Super easy, almost “too easy”
• Minutes 3–7: Settle into comfortable endurance pace
• Minutes 7–10: Slightly firmer, but still very sustainable

You’re basically walking your body up a staircase instead of jumping to the top step.

Phase 2: Cadence and position changes (8–10 minutes)

Over the next 8–10 minutes, mix in:

• 2–3 high-cadence spins (30–45 seconds at 100–110 rpm, easy power)
• 2 short low-cadence efforts (60–70 rpm on a gentle rise, moderate power)
• Alternating positions: a couple of 30-second periods in the drops or on the hoods you’ll use during the ride

This gives your muscles a chance to adjust to different joint angles and demands—especially helpful before long climbs or mixed terrain.

Phase 3: One longer tempo block (5 minutes)

Finish the warm-up with a 5-minute tempo block:

• Ride at a pace you could hold for 30–40 minutes
• Focus on steady breathing and smooth pedaling

Then, ease back to your endurance pace and continue your ride.

Good for:

• Long weekend rides
• Gravel rides with early hills
• Fondo or charity events where the intensity ramps up slowly

This is a real-world example of a warm-up that doesn’t feel separate from your ride; it just makes the first 20–25 minutes more intentional.

More real examples of warm-up drills for cyclists (indoor + outdoor)

So far we’ve covered the examples of warm-up drills for cyclists: 3 effective examples you can use as your main templates. Now let’s add a few extra real examples you can plug into any of those routines.

High-cadence spin-ups

Drop these into almost any warm-up:

• Start at your normal cadence
• Over 10–15 seconds, gradually spin up to 110–120 rpm
• Hold for 10–15 seconds, then relax back to normal for 60–90 seconds

These are classic examples of warm-up drills for cyclists because they sharpen your nervous system without big power demands.

Seated start accelerations

Perfect if you race or sprint:

• Roll at an easy pace in a slightly harder gear
• From a low speed, accelerate seated for 6–8 seconds up to a strong but not all-out effort
• Spin easy for 2–3 minutes

Do 2–3 of these in your warm-up before a race or sprint workout. They mimic the feel of jumping out of a corner or responding to a surge.

Indoor trainer “step” warm-up

On the trainer, a simple step warm-up works well:

• 3 minutes very easy
• 3 minutes a bit harder
• 3 minutes at endurance pace
• 3 minutes with 3 x 20-second high-cadence spins

This is an indoor-friendly example of a warm-up drill that keeps your brain engaged and prepares you for structured intervals.

Short off-bike mobility sequence (pre-ride)

While cycling is low impact, many riders benefit from 3–5 minutes of light mobility before hopping on the bike. According to the CDC and other public health sources, regular physical activity with proper preparation helps reduce musculoskeletal injury risk, especially as we age (CDC).

You can do this right next to your bike:

• 10–15 bodyweight squats
• 10 leg swings each direction (front-to-back, side-to-side)
• 10 hip circles each side
• 10–15 gentle calf raises

Then get on the bike and start your on-bike warm-up. This is a great example of combining off-bike and on-bike drills without turning it into a full workout before the workout.

How to choose the best examples of warm-up drills for your ride

Now that you’ve seen several examples of warm-up drills for cyclists, here’s how to decide which one to use on a given day.

Match the warm-up to the ride intensity

• Easy recovery ride:
  Use the quick 10–12 minute warm-up, but keep the “wake-up” efforts very mild or skip them altogether.

• Moderate endurance ride:
  Use the longer endurance warm-up where the first 20–25 minutes flow into the main ride.

• Hard intervals or race:
  Use the 15–20 minute structured warm-up with tempo and near-threshold efforts.

Adjust for time and fitness

• Newer riders may need a little more time at easy intensity to feel comfortable.
• Experienced riders might shorten the early easy phase but keep the activation efforts.
• On very hot days (above 85–90°F), keep the warm-up slightly shorter and drink early.
• On cold days, extend the easy portion and wear extra layers until you feel warm.

The goal is simple: finish your warm-up feeling ready to go, not already tired.

Safety tips and current guidance

A good warm-up should prepare, not punish. A few guidelines backed by current sports medicine thinking:

• Avoid static stretching (long holds) before you ride; it’s better suited for after. Dynamic movements and light activity are preferred for warm-ups, as supported by modern sports medicine guidance (Mayo Clinic).
• If you feel sharp pain, numbness, or dizziness, back off and reassess instead of pushing through.
• Older riders or those with heart or lung conditions should talk with a healthcare professional before adding intense efforts; the American Heart Association and similar organizations emphasize gradual progression and medical clearance when needed (NIH).

Warm-ups don’t have to be complicated. The best examples of warm-up drills for cyclists are the ones you’ll actually repeat consistently.

FAQ: examples of warm-up drills for cyclists

What are some simple examples of warm-up drills for cyclists if I only have 5 minutes?

If you’re really squeezed for time, try this ultra-short routine:

• 2 minutes very easy spinning
• 2 minutes gradually building to your normal endurance pace
• 1 minute with 2 x 20-second high-cadence spins (100–110 rpm) separated by easy pedaling

It’s not ideal every day, but it’s a realistic example of a quick warm-up drill that’s better than nothing.

Can you give an example of a warm-up drill for indoor trainer intervals?

Yes. A simple trainer warm-up might look like:

• 4 minutes easy spinning
• 3 minutes steady endurance pace
• 3 minutes with 3 x 20-second high-cadence spins
• 2 x 30 seconds at near-interval pace with 90 seconds easy between

Then you go straight into your main interval set. This is one of the most practical real examples of warm-up drills for cyclists who train indoors.

Do I need different warm-up drills for sprint workouts versus long endurance rides?

Usually yes. For sprints, you want at least a couple of short, strong efforts in your warm-up so your body isn’t shocked by the first sprint. For long endurance rides, a longer, smoother build is often better. That’s why the examples of warm-up drills for cyclists: 3 effective examples in this guide include both shorter activation-focused routines and longer, endurance-style warm-ups.

How hard should the hardest part of my warm-up feel?

The hardest section of your warm-up should feel like a strong but controlled effort—something you could hold for a few minutes, not an all-out sprint. If you finish your warm-up gasping and needing several minutes to recover, you probably overdid it.

Are off-bike exercises worth adding to my cycling warm-up?

For many riders, yes. A short set of dynamic movements (like leg swings, light squats, and hip circles) can help your joints feel more ready, especially if you sit a lot during the day. Just keep it short—3–5 minutes is enough—and then move onto the bike for the on-bike drills.

If you pick one of these examples of warm-up drills for cyclists: 3 effective examples and stick with it for a few weeks, you’ll notice a difference: the first climb won’t feel like a shock, your legs will come around faster, and hard efforts will feel more “accessible” instead of brutal from the first pedal stroke. That’s the quiet power of a smart warm-up.