What is the ideal warming up for a crit or a TT. I know I do various things with no knowledge of doing it right. I am sure more of us have the same issue. I would be nice if different warming up protocols can be made for different events. Maybe with different durations as well?
I use the GP Lama ultimate warm up workout pre-race. Takes around 30 minutes to do so. https://whatsonzwift.com/workouts/gp-lama/gplama-ultimate-warm-up/. I find myself ready for the race after that with enough energy to burn.
I typically spend 15-20 minutes. Mostly low intensity around 55%-70% of FTP, but with some shorter high intensity efforts. Recommended listening: https://www.velonews.com/2017/04/podcast/fast-talk-ep-16-forget-what-you-thought-you-knew-about-warm-ups_434875