The sweet spot of cycling warm-ups. While mild lactate accumulation after a heavier warm-up has been shown not to hinder – and possibly even help – subsequent cycling and running performance ...

Any warm-up should be tailored to the workout, as heavier sessions need more prep. For our experts, however, a good rule of thumb is between five and 20 minutes.

Trainer Tina Tang, CPT, shares the exact warm-up to use for upper-body workouts in this video, as part of the Women's Health Ultimate Pull-Up Plan.