Winter is the perfect time to develop a solid aerobic base which increases your endurance and acts as a solid foundation for more intense training towards the spring. If you are looking to build your base on the Wattbike, try our top three winter specific training sessions:
The technique session
This session is designed to help you focus on your technique and effectiveness on the bike. Using the Wattbike Polar View, you can track your pedalling technique as you increase your cadence, ensuring quicker rpm doesn’t impact effectiveness.
Total time 64 minutes
Element | Duration | Cadence (RPM)/ Training Zone |
Warm up | 20 minutes | |
Interval 1 | 4 minutes | 80rpm |
Active Recovery | 1 minutes | Recovery Zone |
Interval 2 | 4 minutes | 85rpm |
Active Recovery | 1 minutes | Recovery Zone |
Interval 3 | 4 minutes | 90rpm |
Active Recovery | 1 minutes | Recovery Zone |
Interval 4 | 4 minutes | 95rpm |
Active Recovery | 1 minutes | Recovery Zone |
Interval 5 | 4 minutes | 100rpm |
Cool Down | 20 minutes | Recovery Zone |
The aerobic base endurance session
This session is great for building your base and enhancing your endurance.
Total time 44 minutes
Element | Duration | Training Zone |
Warm up | 20 minutes | |
Interval 1 | 5 minutes | Zone 3 |
Active Recovery | 1 minutes | Zone 1 |
Interval 2 | 5 minutes | Zone 3 |
Active Recovery | 1 minutes | Zone 1 |
Interval 3 | 5 minutes | Zone 3 |
Cool Down | 7 minutes | Zone 1 |
The sustained power output session
Towards the end of your winter training, you might want to add in more intense sustained power output sessions to get ready for a more intense training plan in the spring.
Total time 47 minutes
Element | Duration | Training Zone |
Warm up | 20 minutes | |
Interval 1 | 3 minutes | Zone 4 |
Active Recovery | 1 minutes | Zone 1 |
Interval 2 | 3 minutes | Zone 4 |
Active Recovery | 1 minutes | Zone 1 |
Interval 3 | 3 minutes | Zone 4 |
Active Recovery | 1 minutes | Zone 1 |
Interval 4 | 3 minutes | Zone 4 |
Active Recovery | 1 minutes | Zone 1 |
Interval 5 | 3 minutes | Zone 4 |
Cool Down | 7 minutes | Zone 2 |
You can use any of these sessions as a standalone workout, but they are much more effective when used as part of a training plan. If you are looking to build you base this winter, why not follow our winter training plan?