How to do the Cardio Ramp Warmup
Step by step
- Start walking or cycling at a very easy, conversational pace for the first minute.
- Slowly raise the pace every minute or so, staying where you could still talk.
- Let your breathing and heart rate climb gradually, never jumping straight to hard.
- Take short breaks whenever you need - this should warm you up, not wear you out.
- Finish feeling warm and slightly breathing harder, ready for the main work.
The thing people get wrong
The whole point is a gradual on-ramp. If you cannot speak a short sentence, you are pushing too hard for a warmup.
Coaching cue
Start easier than feels necessary; the first minute should almost feel too slow.
Muscles worked
- Primary: Cardio
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.