Good day, I come asking to learn. I might be mis-interpreting something, or have the wrong mental model.
The ST* and STT* workouts generally have a format of 250 @ z1 jumping right into a long z3 or max effort TT. That 250 yards/metres is only 5-6 minutes of moving and doesn’t seem sufficient for a warmup, especially if you’re looking at a max effort TT.
When I look at FTP tests, as an example, it’s not 5 minutes of z1 cycling right into a 20′ session. It’s a longer warm up with some z3/z4 intervals and an anerobic dump that’s 5′ long. Looking at most cardio sports, there’s a format of a decent warm up before a hard effort. I wouldn’t do a quick 5′ z1 job before a 5k race or an LTHR test.
So my questions are sort of wrapped together: Why is the warm up so short? Am I the one who is wrong? Is there a better protocol to warmup?
R, it’s a great call-out. That was my decision based on my experience with athletes performing the test. With swimming, many adult athletes fatigue pretty quickly and my athletes with non-swimming background did better on this test with no warmup than with a deep warmup. The 250 warmup is the compromise for the “typical” athlete. I don’t see the same anomaly with bike and run warmup, so they remain longer.
Of course, there is a warmup sweet spot for every swimmer. Some is 0 yards some is 1,500. You can absolutely adjust the warmup to your perfect distance before the test and take it off another workout later in the week.