February 06, 2019 5 min read
OurWattbike Hub workoutsare going from strength to strength - having reached 4 million session uploads this year, and being named one of the fastest-growing training apps by Strava. We have loads of new workouts planned, but if you’re new to Wattbike, or you’re already a seasoned pro just looking for a challenge, here are ten Wattbike Hub workouts you should definitely dedicate a training session to.
Table of Contents:
Keeping yourself motivated to use your indoor bike trainer 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 your Atom smart bike! There is no open fire in the world that compares to the warmth you get from a hot, sweaty cycling workout.
Use theWattbike Polar View to track and improve 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 |
This Wattbike Hub workout is great for building your base andimproving your cycling 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 |
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 |
If yourNew Year’s cycling resolution is to lose a few pounds, this is the Wattbike Hub workout 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 |
Looking to improve your sprint power? Try this interval session from our Wattbike Hub workouts in order toimprove your sprint training.
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 |
HIIT 60:30s
Ahigh-intensity interval training session (HIIT) that includes a pre-built ramp to ease you into it. It’s short (25 minutes) but high impact, and will challenge pretty much every aspect of physiology that supports cycling performance on your Wattbike. If you overdid it over Christmas, this is the Wattbike Hub workout that’ll get you bouncing back into shape.
Speed: Descending Pyramid
Designed to increase your capacity for churning out repeated high power efforts, this 40-minute Wattbike Hub workout also includes a built-in warm-up and ramp, so you’re good to go early on. This session will helpimprove your recovery time, acclimatise to suffering and improve your cardio efficiency and burn calories. It’s tough, but it’ll get you places!
Endurance: Building Blocks
An hour on the trainer equates to multiple hours work outdoors, so get that endurance training underway with this 57 minute session. Building Blocks will allow you work towards improving your body’s aerobic efficiency by exercising slow-twitch muscle fibres and making your body more efficient at supplying resources to your working muscles. It’s ideal for someone with ambitions ofgrand tours, but little time.
Simulation: Solo attack simulation
Looking to build on your break away? This race simulation session is agreat workout for sportive riders that’ll have you pulling away from the peloton in no time. With race season fast approaching, now's the time to make your training more specific. This Wattbike Hub workout includes a warm-up, and then simulates the effort required for a 20km solo attack and sprint for the line. (57 minutes).
Challenges: Wattbikers1k
If you’re simply looking to just bang out some big numbers, have some fun with the Wattbiker’s 1k. Although the leaderboard isn’t currently live (watch this space), see if you can beat the current champ, track cyclist Thomson Remo, who did it in 56 seconds.
Download the Wattbike Hub, or check out thesefive sessions backed by the pros.
You can check out more of our training sessions in the app throughGoogle Play or the App Store, access some of our greattraining plans, or find yourclosest Wattbike class.
We use unparalleled, accuratecycling data at Wattbike to support your indoor cycling performance. Encourage yourwinter training during the off-season, andlearn how to train during summer to help you achieve your performance goals.
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