Gera Tools

Competition Warm-Up Time Calculator

Plan your competition warm-up backward from your first attempt

Enter the minutes until your first race or attempt and your sport type to generate a backward-planned warm-up schedule — general raise, mobility, sport-specific primers, and potentiation — each with clock times so you peak exactly on time.

What warm-up structure does this use?

It follows the RAMP framework: Raise (gentle aerobic work to lift heart rate and temperature), Activate and Mobilise (dynamic mobility and muscle activation), and Potentiate (sport-specific, high-intensity primers). Phase weightings shift with the sport you select.

Turning up cold is a wasted performance; warming up too early lets you cool down before the gun. This calculator backward-plans a RAMP-style warm-up from your first attempt so each phase finishes exactly when it should.

How it works

The tool takes your available minutes and splits them across the RAMP phases, weighted by sport type:

Raise        — easy aerobic, lift temperature & heart rate
Activate/Mobilise — dynamic mobility and muscle activation
Potentiate   — sport-specific high-intensity primers

Sprint and power events bias time toward potentiation; endurance events bias toward a longer raise. Each phase is then placed on the clock by counting backward from your attempt time, with the final primer finishing a few minutes before you compete to catch the post-activation potentiation window.

Notes

Potentiation peaks around 5 to 10 minutes after a strong primer and fades by about 20 minutes, so avoid long idle gaps before competing. Put your real event rehearsal — blocks, approaches, opener lifts — inside the potentiation block.