katrho84:It’s importent to have a good warmup rutine before races. 20 -40 min with 4x1min in hartr
katrho84: It’s importent to have a good warmup rutine before races. 20 -40 min with 4x1min in hartrate (hr.) zone 4 is my favorite. Long race 20min: Short race 40min. And if you want good legs the following day. Min. 15min in hr. zone 1 after the race. -- source link