5 min easy spin, 4 min tempo, 1 min threshold, 5 min easy spin w/ 3 "spin ups" thrown in. [5 to 10 sec burst up at about 600watts and spin up to 120rpm.] Real basic real quick. It is easy to not screw up and doesn't tire me out. Both of which affect me while racing. I do the same warm up before short road races and crits as well