Want to try the Wattbikes at your gym but not sure where to start? Lacking in motivation and want to try something new? Workout not entirely cycling focused? We’ve compiled three sessions that are perfect for smashing out in a gym environment, whether the Wattbike smart bike trainer forms all or part of your workout.
THE WEIGHT LOSS WORKOUT
If your goal is weight loss, check out this HIIT session.
Total time 34 minutes
Element
Duration
Training Zone/ RPM
Warm up
10 minutes
1 minute at 80 rpm
1 minute at 85 rpm
1 minute at 90 rpm
1 minute at 95 rpm
1 minute at 100 rpm
1 minute at 80 rpm
6-second sprint
54-second recovery
Repeat sprint and recovery
2 minutes at 80 rpm
Interval 1
5 minutes
Zone 2/ 90rpm
Recovery
2 minutes
Zone 1/ 85-90rpm
Interval 2
5 minutes
Zone 3/ 90-95rpm
Recovery
2 minutes
Zone 1/ 85-90rpm
Interval 3
2 minutes
Top of Zone 3/ 95rpm
Cool down
8 minutes
Zone 1/ 85-90rpm
THE FITNESS BOOSTER WORKOUT
The session below is the perfect fitness booster and will enhance your aerobic capacity.
Total time 20 minutes
Element
Duration
Training Zone/ RPM
Warm up
10 minutes
2 minutes 85 rpm
2 minutes 90 rpm
2 minutes 95 rpm
1 minute 100 rpm
1 minute 90 rpm
10 second sprint
50 seconds 80 rpm
10 second sprint
50 seconds 80 rpm
Interval 1
3 minutes
Zone 4/ 95-100rpm
Recovery
1 minutes
Zone 2/ 90rpm
Interval 2
2 minutes
Zone 4/ 95-100rpm
Recovery
1 minutes
Zone 2/ 90rpm
Cool down
3 minutes
Zone 2/ 90rpm
THE SPRINT WORKOUT
If you’re looking to push past a plateau in fitness, or you’ve lost motivation, this is a great workout to try. Focus on your leg speed to try and reach your optimum rpm.
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