Weight Management

Training Guide>Weight Management

Introduction

The Wattbike Weight Management Training Plan is designed for sedentary individuals although it is a plan that can be used by anyone wanting to lose weight or reduce body fat and improve overall fitness. This Training Plan is designed to be used in conjunction with a controlled diet as exercise on its own is less effective.

In addition to eating a balanced diet we also recommend supplementing your Wattbike training with other exercise activities such as a weights programme and other cardiovascular activity.

Before commencing the Wattbike Weight Management Training Plan you should consult your Doctor, and should not start the plan if you have recently been ill or injured. This Training Plan is not suitable for anyone under the age of 18 unless under supervision. Before commencing your training plan you should ensure that you read the following sections of the Wattbike Training Guide to ensure that you are setup correctly on the Wattbike and that you are able to get the most out of your training:

We also recommend that you make sure you understand all the functions of the Wattbike Performance Computer and how to use Wattbike Expert software to monitor and analyse your Wattbike sessions. You should thoroughly read the Wattbike User Guide that came with your Wattbike and the Beginners Guide to Wattbike Expert Software

Phase 1 - Weeks 1 - 4

Week Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
1 20’ Recovery 20’ Zone 1 20’ Recovery 20’ Zone 1
2 25’ Recovery 25’ Zone 1 25’ Recovery 25’ Zone 2 25’ Recovery
3 25’ Recovery 25’ Zone 1 25’ Zone 1 25’ Recovery
4 20’ Recovery 20’ Zone 1 20’ Recovery 20’ Zone 1 20’ Recovery

Phase 2 - Weeks 5 - 8

Week Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
5 25’ Recovery 25’ Zone 1 25’ Recovery 25’ Zone 2 25’ Recovery
6 30’ Zone 1 25’ Recovery 30’ Zone 2 25’ Recovery
7 30’ Recovery 30’ Zone 2 30’ Zone 1 30’ Recovery
8 25’ Recovery 25’ Zone 1 25’ Recovery 25’ Zone 2 25’ Recovery

Phase 3 - Weeks 9 - 12

Week Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
9 30’ Recovery 30’ Zone 2 30’ Recovery 25’ Zone 2 30’ Zone 1
10 35’ Zone 2 30’ Recovery 35’ Zone 2 30’ Recovery 30’ Zone 1
11 35’ Recovery 35’ Zone 2 35’ Zone 2 35’ Recovery
12 30’ Recovery 30’ Zone 2 30’ Recovery 25’ Zone 2 30’ Zone 1

Phase 4 - Week 13 - 16

Week Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
13 35’ Recovery 35’ Zone 2 35’ Recovery 30’ Zone 2 35’ Zone 1
14 40’ Zone 2
2 x 20’ - 4’ R		 35’ Recovery 40’ Zone 2
2 x 20’ - 4’ R		 35’ Recovery 35’ Zone 1
15 40’ Recovery
2 x 20’ - 4’ R		 40’ Zone 2
2 x 20’ - 4’ R		 40’ Zone 2
2 x 20’ - 4’ R		 40’ Recovery
2 x 20’ - 4’ R		 35’ Zone 2
16 35’ Recovery 35’ Zone 2 35’ Recovery 30’ Zone 2 35’ Zone 1

Phase 5 - Weeks 17 - 20

Week Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
17 40’ Recovery
2 x 20’ - 4’ R		 40’ Zone 2
2 x 20’ - 4’ R		 40’ Recovery
2 x 20’ - 4’ R		 35’ Zone 2 40’ Zone 1
2 x 20’ - 4’ R
18 45’ Zone 2
2 x 22.5’ - 4’ R		 40’ Recovery 45’ Zone 2
2 x 22.5’ - 4’ R		 45’ Recovery 40’ Zone 2
19 45’ Recovery
2 x 22.5’ - 4’ R		 45’ Zone 2
2 x 22.5’ - 4’ R		 45’ Zone 2
2 x 22.5’ - 4’ R		 45’ Zone 1
2 x 22.5’ - 4’ R		 40’ Zone 2
2 x 20’ - 4’ R
20 40’ Recovery
2 x 20’ - 4’ R		 40’ Zone 2
2 x 20’ - 4’ R		 40’ Recovery
2 x 20’ - 4’ R		 35’ Zone 2 40’ Zone 1
2 x 20’ - 4’ R

Phase 6 - Weeks 21 - 24

Week Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
21 45’ Recovery
2 x 22.5’ - 4’ R		 45’ Zone 2
2 x 22.5’ - 4’ R		 45’ Recovery
2 x 22.5’ - 4’ R		 40’ Zone 2 45’ Zone 1
2 x 22.5’ - 4’ R
22 50’ Zone 2
2 x 25’ - 4’ R		 50’ Recovery
2 x 25’ - 4’ R		 50’ Zone 2
2 x 25’ - 4’ R		 50’ Recovery
2 x 25’ - 4’ R		 45’ Zone 2
2 x 22.5’ - 4’ R
23 50’ Recovery
2 x 25’ - 4’ R		 50’ Zone 2
2 x 25’ - 4’ R		 50’ Zone 2
2 x 25’ - 4’ R		 50’ Zone 1
2 x 25’ - 4’ R		 45’ Zone 2
2 x 22.5’ - 4’ R
24 45’ Recovery
2 x 22.5’ - 4’ R		 45’ Zone 2
2 x 22.5’ - 4’ R		 45’ Recovery
2 x 22.5’ - 4’ R		 40’ Zone 2 45’ Zone 1
2 x 22.5’ - 4’ R
Outline of Weight Management Training Plan Print