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.
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 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 |
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.
Total time 25 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 |
Intervals 1 |
10 second |
Supra-maximal |
Recovery |
50 seconds |
Recovery/ 85-90rpm |
Intervals 2-10 |
10 second |
Supra-maximal |
Recovery 2-10 |
50 seconds |
Recovery/ 85-90rpm |
Cool down |
5 minutes |
Zone 2/ 90rpm |
Still need a push in the right direction? Why not find your nearest Wattbike class?
If you’ve caught the indoor cycling bug, or you’re looking to achieve a longer-term goal why not start one of our training plans?
Looking to use the Wattbike for a specific discipline? See our training plans for football, swimming and boxing.