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10 Minute Warm Up
(Find this in the ‘Warm-up/ Cool Down’ section)
A great way to start building up fitness.
WHAT DOES YOUR HEALTHSPAN SCORE MEAN?
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10–30
You have a great opportunity to make a huge impact on your active life! To do so, try "Health Beginner 1 Training Plan' under "Plans" on the Wattbike Hub app, or try the below workouts to get started.
Find workouts
30-50
You are on your way to extending your active life but big improvements are still available. Try the “Health Beginner 2 Training Plan” under "Plans" on the Wattbike Hub app, or see the below workouts to keep it going.
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50-70
You have a solid base level of fitness. To improve to a great score, try the “Health Intermediate Training Plan" under "Plans" on the Wattbike Hub app, or try the below workouts to get started.
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70-80
This is an excellent score- take the next step with the “Health Advanced Training Plan" under "Plans" on the Wattbike Hub app, or try the below workouts.
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80+
Your fitness level is only see in well-trained individuals with strong heart and lung function. This is a fantastic score, keep going with the “Health Advanced Training Plan” under "Plans" on the Wattbike Hub app, or challenge yourself with our hardest workouts.
Find Workouts10 – 30
Rehab: Level 1
(Find this in the ‘Recovery and Rehab’ section)
A steady workout perfect for increasing exercise volume.
Fitness Foundations Session 1
(Find this in the ‘Fit in 25 Beginner’ section)
Another step to slowly increase duration.
30–50
Leg speed builder
(Find this in the ‘Fit in 25- Beginner’ section)
Great for focusing on shorter, higher cadence efforts.
Aerobic Capacity Builder
(Find this in the ‘Fit in 25- Intermediate’ section)
Some longer intervals to build up your endurance.
Power Level Up 1
(Find this in the ‘Fit in 25 Intermediate’ Section)
Some ‘over-under’ intervals where you work harder, before dropping the intensity shortly to recover.
50–70
Chicken or the Egg
(Find this in the ‘Fit in 25- Tom Bliss’ section)
A challenging mix of short, intense efforts which are perfect for building top-end power.
Alternating Threshold Block 2
(Find this in the ‘Fit in 25- Tom Bliss’ section)
Longer intervals to target your endurance, whilst still hard enough to get the legs hurting!
Sharpen the Sword
(Find this in the ‘Fit in 25- Tom Bliss’ section)
An in-between interval length, with the focus being on sustained, top-end power
70-80
Kick Ups
(Find this in the ‘HITT’ section)
A longer workout which will target your top end power and being able to sustain a harder effort for longer.
60:30s
(Find this in the ‘HITT’ section)
Something a little shorter but with more intensity. 6, 1 minute long near full gas efforts!
Cyclist Climb Workout
(Find this in the ‘Cycling’ Section)
Another longer session, this time designed to replace 2 lengthy climbs
80+
Belgian Waffle
(Find this in the ‘Cycling’ section)
Maybe the hardest workout on the Wattbike Hub? Completing this will push you to your limit.
Boxing Bruiser
(Find this in the ‘HIIT’ section)
Try this explosive workout designed to replicate the heat of combat! The repeated short sprint style efforts will target your top-end power.
Breakaway Stage
(Find this in the ‘Cycling’ Section)
A ruthless test of your top-end endurance to replicate escaping from a chasing peloton!
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Performance Glossary
VO₂ Max
The maximum amount of oxygen your body can use during exercise. A higher score generally indicates better cardiovascular fitness.
FTP
Functional Threshold Power – an estimate of the average power (watts) you can sustain for around one hour.
Power-to-Weight
Your FTP divided by your body weight, used to compare cycling performance.
MHR
Maximum Heart Rate – an estimate of the highest heart rate you can reach during maximum effort.
METs
Metabolic Equivalent of Task – a measure of exercise intensity. 1 MET is your energy use at rest, while 3 METs means you're working at three times your resting energy expenditure.
MMP
Maximal Minute Power – the highest average power you can produce for one minute, representing your peak aerobic power.