How intense do you warm up?
 

I have a few diff warm up routine that I do for my sport (paddling)
So I was wondering what kind of warm up do you do?

Say for races/games/competition in your own sport whatever it may be, how intense do you need to be to achieve maximum performance?

other than the normal stretches, do you run/jog if you're a runner? if you paddle, do you do light paddling? 80% effort paddling? if you have weight competition, do you lift 80% of max rep/weight etc?

I could be wrong but I've heard that hockey players warm up to 80% capacity about an hour before to maximize his body's output come game time, is that true?

I've googled this a bit but havent really found one specific to my sport, but i'm interested in hearing other opinions abt warm up during times before an actual game/competition/races, so feel free to discuss and share your knowledge peeps.