Warm Up and Cool Down

Warm up and cool down are an integral part of a workout and should not be missed. For a full explanation of warm up and cool down see the Wattbike Training Guide

Recommended warm up and cool down for the workouts are:

Recovery

Warm up and cool down 5’ easy pedalling (below 80 rpm) at level 1 on the Wattbike Pro and lower than level 5 on the Wattbike Trainer

Zone 1

Warm up and cool down 5’-10’ easy pedalling (below 80 rpm) at level 1 on the Wattbike Pro and lower than level 5 on the Wattbike Trainer

Zone 2

Warm up

• 10’ duration
• 1’ @ 80
• 1’ @ 85
• 1’ @ 90
• 1’ @ 95
• 1’ @ 100
• 1’ @ 80
• 6” rev out - (spin your legs as fast as you can)
• 54” @ 85-90
• 6” rev out
• 54” @ 85-90
• 2’ @ 80

The Zone 2 warm up resistance level setting is based on your maximum minute power established in your 3 minute aerobic test – see the Wattbike Training Guide for full warm up details.

Cool down 5’-10’ easy pedalling (below 80 rpm) at level 1 on the Wattbike Pro and lower than level 5 on the Wattbike Trainer.