10 Indoor Wattbike Hub Workouts to Improve Your Cycling Performance

Our Wattbike Hub workouts are 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:

Why You Should Try a Wattbike Hub Workout

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.

01. THE TECHNIQUE SESSION

Use the Wattbike 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

 

02.THE AEROBIC BASE ENDURANCE SESSION

This Wattbike Hub workout is great for building your base and improving 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

 

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 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

 

05. THE SPRINT SESSION

Looking to improve your sprint power? Try this interval session from our Wattbike Hub workouts in order to improve 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

 

06. THE SHORT ONE

HIIT 60:30s 

high-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.

screenshot of the wattbike hub 60:30s workout

 

07. THE SPEEDY ONE

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 help improve your recovery time, acclimatise to suffering and improve your cardio efficiency and burn calories. It’s tough, but it’ll get you places!

screenshot of the wattbike hub descending pyramid workout

08. THE TIME SAVING ONE

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 of grand tours, but little time.

a screenshot of the wattbike building blocks workout

09. THE RACE-SPECIFIC ONE

Simulation: Solo attack simulation

Looking to build on your break away? This race simulation session is a great 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).

screenshot of the solo attack simulation workout from wattbike hub

10. THE FUN ONE

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.

screenshot of the #wattbikers1k workout

Get Started on Your Wattbike Hub Workout Now

Download the Wattbike Hub, or check out these five sessions backed by the pros.

You can 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.

Support Your Training with Wattbike 

We use unparalleled, accurate cycling data at Wattbike to support your indoor cycling performance. Encourage your winter training during the off-season, and learn how to train during summer to help you achieve your performance goals.


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