When competing in road races, runners enter starting corrals long before the starting gun triggers. Athletes consequently must complete warm up routines well in advance of race commencement. To optimize performance readiness warm up intensity may need altered to account for the prolonged time between warm up and performance. This study tested the effectiveness of various warm up intensities on 1600 m run performance given a 20 min separation between warm up and time trial, and assessed the physiological bases for performance outcomes. In a randomized, crossover design, 14 athletic men and women [(age (mean ± SEM) = 22 ± 1 y; V·O₂peak = 50.3 ± 2.5 ml·kg⁻¹·min⁻¹] completed three warm up routines (light-, moderate-, or high-intensity warm up), rested for 20 min, and ran a 1600 m time trial. Warm up procedures were evaluated for their influence on performance, blood lactate, V·O₂, and alterations to neuromuscular function. Time trial performance was significantly faster (P < 0.03) following a moderate-intensity warm up (6:12 ± 18 min:s·1600 m⁻¹) compared to a light-intensity warm up (6:30 ± 18 min:s·1600 m⁻¹). Performance following the high-intensity warm up (6:18 ± 24 min:s·1600 m⁻¹) fell between the light and moderate conditions. When stratified based on starting lactate concentrations, 1600 m performance was optimized when pre-time trial lactate was 2.0–4.9 mmol·l⁻¹. When a prolonged rest separates warm up exercise from time trial performance, warming up remains efficacious. Optimal warm up intensity may be identified using starting lactate as a gauge for performance readiness.

在公路比赛中竞争时，跑步者会在起跑枪触发之前很久就进入起跑畜栏。因此，运动员必须在比赛开始之前完成预热程序。为了优化性能准备状态，可能需要更改预热强度以解决预热和性能之间的延长时间。这项研究测试了1600 m跑步时各种预热强度的有效性，假设预热和时间试验之间相隔20分钟，并评估了性能结果的生理基础。在随机交叉设计中，有14名运动男女[（年龄（平均值±SEM）= 22±1 y; V·O ₂峰值= 50.3±2.5 ml·kg ^-1 ·min ^-1]完成了三个预热程序（轻度，中度或高强度预热），休息了20分钟，并进行了1600 m的时间试验。评估了预热程序对性能，血液乳酸，V·O ₂以及神经肌肉功能改变的影响。 与中等强度的预热（6:30±18 min：s）相比，中等强度的预热（6:12±18 min：s·1600 m ^-1）后的时间试验性能明显更快（P <0.03）。 ·1600 m ^-1）。高强度预热（6:18±24 min：s·1600 m ^-1）后的性能在轻度和中度条件之间下降。根据起始乳酸浓度进行分层时，预试验乳酸盐浓度为2.0–4.9mmol·l时，可优化1600 m的性能^-1。当长时间的休息将热身运动与计时赛表现区分开来时，热身仍然有效。最佳的预热强度可以使用乳酸起始物作为性能准备的量度来确定。