Outline of Weight Management Training Plan

The Wattbike Weight Management Training Plan runs over a period of 24 weeks (6 x 4 week phases). Each four week phase consists of a light week, medium week, hard week and another light week. The intensity of the weeks are defined by the number of weekly workouts, the duration of each workout (in minutes) and by intensity (by heart rate and power training zone and cadence [revolutions per minute]) of the workouts. Each four week phase has a gradual increase in the number of workouts and the duration and intensity of each workout.

Week 1 has only 80 minutes of training at low intensity but by Week 23 there is 245 minutes of training over 5 workouts plus increases in overall intensity (Note the times given exclude warm up and cool down time, which is very important and should not be skipped). Every workout has a pedaling technique element and a defined resistance level/cadence/ heart rate and power output relative to individual ability as determined by an initial Wattbike test. Recovery is important – if you feel you need more time to recover, extra rest days during any week are acceptable and after every four week phase you may want to rest for two to three days before starting the next phase. Stop training at once if ill or injured and do not recommence until fully recovered.

Returning to training after a break

• If you have missed less than 5 workouts pick up the plan from where you left off.
• If you have missed 5-10 workouts go back to the first week of the four week phase you had started.
• If you have missed 10-20 workouts go back one, four week phase.
• If you miss more than 20 workouts you may want to start the plan from the beginning.
• If you have been ill or injured for a prolonged period you should go back to the start of the training plan.
• After a holiday - two to three days at recovery level should be sufficient to get back into the Training Plan at the pre holiday level.