3 Wattbike Sessions to Try in the Gym

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 exercise routine, you can see the benefits of indoor cycling in your favourite workout spot.

THE WEIGHT LOSS WORKOUT

If your goal is weight loss, check out this High Intensity Interval Training (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 FITNESS BOOSTER WORKOUT

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

 

THE SPRINT WORKOUT

If you’re looking to push past a plateau in fitness, or you’ve lost motivation, this is a great workout to try. To start sprint training, 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 notfind 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 ourtraining plans?

Looking to use the Wattbike for a specific discipline? See ourtraining plans for football, swimming and boxing.

 


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