Warmup Protocol Calculator

This calculator assembles a pre-session warmup from three dropdowns, and unusually for this category, no single one of them outweighs the others on the headline number. Warmup Duration is built additively: a base by Sport Type (10 minutes for running, 12 for strength training, 15 for team and combat sports), plus an intensity adjustment (−2 minutes for a low-intensity session, +3 for high), plus an age adjustment (+2 minutes for youth, +5 for seniors). Each dropdown can swing the total by up to five minutes, so the result is genuinely shared between the three rather than dominated by one field.

Dynamic Exercises works differently — the count is a per-sport base (6 for running, 5 for strength, 7 for team sport, 8 for combat) with two extra movements tacked on only for high-intensity sessions, and age plays no role in it at all. Static Stretches follows the modern dynamic-before, static-after convention: the count is zero for most users, rises to 2 only for low-intensity sessions, and jumps to 4 for the senior group regardless of intensity — the one place where Age Group overrides Session Intensity rather than combining with it. The tool does not prescribe specific movements per muscle group or account for prior injury, weather, or facility constraints.