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5 indoor sessions to improve your cycling performance

Training

Keeping yourself motivated to train indoors is no easy feat. Most of us probably just want to curl up on the sofa with a hot cup of tea, but did you know that there is another way to stay warm during this cooler season? Hop on a Wattbike! There is no open fire in the world that compares to the warmth you get from a hot, sweaty session on your bike.

01. THE TECHNIQUE SESSION

Use the Wattbike Polar View with your smart bike to track your pedalling technique, and make sure your pedalling effectiveness does not worsen as you increase your cadence.

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

02.THE AEROBIC BASE ENDURANCE SESSION

This session is great for building your base and enhancing 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

03. THE SUSTAINED POWER OUTPUT SESSION

Prepare yourself for spring with this intense sustained power output session.

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

04. WEIGHT MANAGEMENT SESSION

If your New Year’s resolution is to lose a few pounds, this is the session for you.

Total time 40 minutes

Element	Duration	Cadence (RPM)/ Training Zone
Warm up	10 minutes	1 minute at 70 rpm 1 minute at 75 rpm 1 minute at 80 rpm 1minute at 85 rpm 1 minute at 90 rpm 1 minute at 70 rpm 6 second rev out 54 seconds at 85-90 rpm 6 second rev out 54 second at 85-90 rpm 2 minutes at 80 rpm
Interval 1	8 minutes	Zone 2
Active Recovery	2 minutes	Zone 1
Interval 2	8 minutes	Zone 2
Active Recovery	2 minutes	Zone 1
Interval 3	2 minutes	Zone 3
Cool Down	8 minutes	Zone 1

05. THE SPRINT SESSION

Looking to improve your sprint power? Try this interval session.

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/85-90 rpm
Intervals 2-10	10 second	supra-maximal
Recovery 2-10	50 seconds	recovery/85-90 rpm
Cool down	5 minutes	Zone 2/90 rpm

Need more inspiration? Check out more of our training sessions in the app through Google Play or the App Store, access some of our great training plans, or find your closest Wattbike class.