Sportive Worked Example - Based on a Wattbike Pro

Result of 3 minute aerobic test or a ramp test:

• Air resistance setting 3
• Cadence 100 cadence
• Maximum minute power 260 W
• Maximum heart rate 188 bpm

10 minute progress test settings:

• Air resistance 3
• Warm up power 130 W @ approximately 75 cadence r/m
• Test power 180 W @ approximately 87 cadence r/m

Heart rate and power training zones:

Example training sessions taken from various Plans based on MHR 188 and 260 W MMP on a Wattbike Pro

A Recovery session - 30’ Recovery:

• 30 minutes HR to 113 at 91 W at 70 cadence, this is air resistance setting 1 on a Wattbike Pro.
• 70 cadence at air resistance setting 1 = 90 W approximately.

A Zone 1 session - 45’ Z1:

• 45’ minutes HR 113-122 at 91-117 W at 70-80 cadence, this is air resistance setting 1 on a Wattbike Pro.
• 70 cadence at air resistance setting 1 = 90 W approximately.
• 75 cadence at air resistance setting 1 =100 W approximately.
• 80 cadence at air resistance setting 1 =115 W approximately.

A Zone 2 session - 45’ Z2:

• 45 minutes HR 122-141 at 117-143 W at 80-90 cadence, this is air resistance setting 1 on a Wattbike Pro.
• 80 cadence at air resistance setting 1 =115 W approximately.
• 85 cadence at air resistance setting 1 =130 W approximately.
• 90 cadence at air resistance setting 1 =150 W approximately.

A Zone 3 session - 60’ Z2-Z3 majority of ride should be at Z2. Z2 section as above:

Zone 3 section HR 141-154 at 143-169 W at 90-95 cadence, this is air resistance setting 1 on a Wattbike Pro.

• 90 cadence at air resistance setting 1 =150 W approximately.
• 95 cadence at air resistance setting 1 =175 W approximately.

A shorter higher intensity Zone 4 continuous or interval set – 30’ Z4 :

• 30 mins HR to 154-167 at 169-195 W and 95-100 cadence, this is air resistance setting 2 on a Wattbike Pro.
• 95 cadence at air resistance 1 = 175 W approximately.
• 100 cadence at air resistance 1 = 190 W approximately.

OR Power session with 4 efforts, 4 x 2’ intervals with 4’ recovery between intervals. Over geared – 80 rpm at Z4 – accelerating the last 30 seconds to 100+ rpm at Z5

• 80 cadence at air resistance setting 4 on a Wattbike Pro = 170 W approximately adjusting the air resistance setting to 3 for the last 30 seconds will deliver approximately 220 W at 100 cadence

A Zone 5 session - AT session with 4 efforts 4 x 4’ intervals at AT with 4’ recovery between intervals:

• HR 167-177 at 195-221 W at 100 + cadence, this is air resistance setting 1 on a Wattbike Pro.
• 100 cadence at air resistance setting 1 = 190 W approximately.
• 105 cadence at air resistance setting 1 = 210 W approximately.

A Zone 6 session - there are no Z6 in these particular plans but for completion:

• 4-10 minutes intervals 177 + at 221-260 W at 100 + cadence, this is air resistance setting 2 on a Wattbike Pro.
• 100 cadence at air resistance setting 2 = 210 W approximately.
• 105 cadence at air resistance setting 2 = 230 W approximately.
• 110 cadence at air resistance setting 2 = 260 W approximately.

Depending on the type of training session required any combination of air resistance and cadence can be used to create the power output required. See the table of resistance setting, cadence and power here: Power, Resistance and Cadence Table.

The Wattbike can be used for high cadence low wattage at one extreme and low cadence high wattage at the other. A good general cadence rate is 70-110 rpm although depending on the circumstances cadence can vary from 50 to 200 rpm. On a Wattbike Pro for example 200 W can be delivered at air resistance setting 1 and a cadence just over 100 r/m. The cadence required to produce 200 W at air resistance settings 2 to 10 reduces progressively. At setting 5 the cadence requirement is about 80 r/m and at setting 10 only 70 r/m.