Warm-Up Generator
Generate a dynamic warm-up protocol by workout type, duration, and focus areas with RAMP protocol structure.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Warm-Up Generator
Generate a dynamic warm-up protocol by workout type, duration, and focus areas with RAMP protocol structure.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Workout type
Choose the option that matches your context; available options include Strength, Cardio, Hiit.
Warm-up time (min)
Enter a measured or estimated value (minimum 3) (maximum 30), using the unit indicated in the field label.
Focus areas
Enter the requested value using the format shown in the form.
Upcoming intensity
Choose the option that matches your context; available options include Light, Moderate, High.
Injury concerns
Enter the requested value using the format shown in the form.
How to interpret the output
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Warm-ups should be progressive and individualized. If you have specific mobility limitations, address those first.
Read the full disclaimerFrequently asked questions
What does the Warm-Up Generator estimate?
Generate a dynamic warm-up protocol by workout type, duration, and focus areas with RAMP protocol structure.
Which information do I need for this programming tool?
Provide Workout type, Warm-up time (min), Focus areas, Upcoming intensity, Injury concerns. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Warm-ups should be progressive and individualized. If you have specific mobility limitations, address those first. Read the medical disclaimer.
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