Getting Started

This section of the training guide is very important to make sure that you understand how to get the most out of the training plans, and the Wattbike. You should read each page carefully before moving on to find out about the tests in the next section.

What you need to know to train on the Wattbike

• Heart Rate and Power Training Zones
• Estimating Maximum Heart Rate (MHR) and Maximum Minute Power (MMP)
• Training Zone Calculator
• The Importance of Power to Weight Ratio [P/Kg] in Cycling
• Test yourself
• Fitness Levels
• Using High And Low Resistance Settings
• Warm Up And Cool Down
• Rest and Recovery
• Fluid And Carbohydrate Intake Before, During And After Training

To use a Wattbike effectively you need to know or estimate your:

• **Maximum minute power – [MMP] in Watts [W]
• **Maximum heart rate- [MHR] in beats per minute [bpm]
• Heart rate and power training zones
• Range of Wattbike cadence (revolutions per minute [r/m]) and air resistance settings for each training zone

**The highest average minute power output (in Watts) and highest heart rate achieved during a Wattbike cycling ramp test (usually the final minute)

You can estimate or find these values by using one of the Wattbike Cycling Tests in this Guide