This is a rapid 4 min warm-up designed for KC to be used prior to Zwift races. It is short and very intense, and ideally a longer effort should be used, but it is the essential "in case of emergency" use this warm-up :-)
THIS IS ONE SESSION ONLY, and NOT a week long training plan.
Rapid pre-race Zwift warm-up, designed to get the blood flowing and lungs open pre-race, but not an advisable strategy....you are better selecting one of the longer warm-ups. This should only be used where you have VERY limited time, but still want to race!