Warm Up Like A Champion.

9-time IRONMAN champion Timo Bracht reveals his professional warm-up.

Running (10 minutes)

10 minutes of steady jogging. For the first 6 minutes, run at a steady pace at 50%, then accelerate every minute until you reach 90%.

Swimming (600m)

Swim for 200 meters; then swim 100 meters: 25m fast, 25m steady, 25m fast, 25m steady. Rest for 20 seconds between each 100 meters.

Cycling (30 minutes)

For the first 20 minutes, start at a slow pace with 1 minute of speedy cycling every 5 minutes.
Over the next 10 minutes, accelerate every 2 minutes until you reach 90%.

Good luck!