Why are ST/STT workouts warmups too short? | 80/20 Endurance

Why are ST/STT workouts warmups too short?

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  • #14746
    rbourne
    Participant

    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?

    #14750
    David Warden
    Keymaster

    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.

    David

    #14790
    rbourne
    Participant

    Thanks for the follow up. That makes sense why would you take that approach.

    Is there a protocol you would recommend for a bit more of an in-depth warm-up prior to a 400/200 all out effort?

    Thanks!

    #14791
    David Warden
    Keymaster

    A 10-20 minutes warmup has been found to be the most effective duration for most athletes, with a few short bursts of 10-15 seconds at Zone 4.

    I think I would model it exactly as we do our RTa workout, which modified for swimming would be is:

    500 Z1, 6 x (20″ Z5/40″ rest)

    David

    #14792
    rbourne
    Participant

    Thanks!

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