Prologue Warmup Profiles.

In my travels, (Serotta Forum) I found this interesting image of the warm-up routine before the prologue for some pros at the Tour of California. I think this could be adapted/modified pretty well for just about anyone who wants a nice warm-up for a crit or tt. It's an hour and I'd be tired and ready for my beer after this, but you know what I mean.

10 min easy
4 min tempo
2 min easy
3 min sub threshold
2 min recovery
2 min high sub-threshold
2 min recovery
1 min anaerobic threshold
2 min recovery
1 min anaerobic threshold
5 min break
10 min at subthreshold with 2 x 30seconds in the big gear
7/10 min easy
5 min rest and last minute stuff
5 min to get to the start