Warming Up Before a KOM Attempt: A Protocol That Works
A cold attempt easily costs five percent of power. Riding 40 kilometres to the segment, on the other hand, often leaves you too tired. Both are avoidable.
The protocol
Around 30 to 40 minutes is enough for most riders:
- 15 minutes easy riding
- 3 × 1 minute at threshold with 1 minute recovery
- 3 × 10 second sprints with 2 minutes recovery
- 5 to 8 minutes easy before the attempt
Why the sprints matter
Short hard spikes recruit fast-twitch fibres and raise oxygen uptake without meaningfully draining anaerobic capacity. Power then rises much faster in the opening section of the segment.
Timing
Start the attempt five to ten minutes after the last hard effort. Beyond 15 minutes you lose part of the effect; under three minutes you are not recovered.
Cold, heat, altitude
Below 10 °C the warm-up takes longer and you should stay warm right up to the start. Above 28 °C shorten it, because extra heat costs power.
In short
Easy riding, three threshold minutes, three sprints, a short rest, then the attempt — simple and effective.
Frequently asked questions
Is the ride out enough of a warm-up?
Only if it is structured. A relaxed approach ride activates too little.
What if I want several segments in one day?
Prioritise. The most important segment comes first; everything after is a bonus.