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Three Wattbike Sessions For Sports Conditioning

Ever wondered how professionals across elite sports - from boxing to swimming - enhance their performance? We’ll let you in on a secret, it’s not all practice in the ring or the pool. Many elite athletes use the Wattbike as a low impact option for improving their performance. 

If you want to train like a pro, find yourself a Wattbike and try one of our sports conditioning sessions, designed to replicate the workouts used by the pro’s: 

Boxing

Boxing requires a unique mix of stamina and speed, so this 27 minute session works at zone 2 to improve aerobic endurance, with intervals at zone 4 to build speed and strength. 


Time
Zone
RPM
RPE
Warm up
5mins

90
5

2 mins

95
6

2 mins

100
7

1 min

105
8
Main set
3 mins
Z4
110
9

1 min
Z2
80
3

3 mins
Z4
110
9

1 min
Z2
80
3

3 mins
Z4
110
9

1 min
Z2
80
3
Cool down
5 mins


3

Football

Football requires a good level of overall fitness but you also need to be able to handle short intense sprints. This 26 minute session covers zone 2 for aerobic endurance, with short sharp bursts at zone 5, to develop your cardiovascular system and VO2 max. 


Time
Zone
RPM
RPE
Warm up
5mins

90
5

2 mins

95
6

2 mins

100
7

1 min

105
8
Main set
30 secs
Z2
80
3

30 secs
Z5
120
9

Repeat 10 times




1 min
Z2
80
3

30 secs
Z5
120
9

30 secs
Z2
80
3

Repeat 10 times



Cool down
5 mins
Z2
80
2

Swimming

In this 26 minute session, you’ll find short intense sprints at Zone 5, designed to help you build and sustain maximal aerobic power. 


Time
Zone
RPM
RPE
Warm up
5mins

90
5

2 mins

95
6

2 mins

100
7

1 min

105
8
Main set
4 x 30 secs
Z4/Z3
110/90
8/3

2 mins
Z2
90
3

30 secs
Z5
120
9

2 mins
Z2
90
3

4 x 30 secs
Z4/Z3
110/90
8/3

2 mins
Z2
90
3

30 secs
Z5
120
9
Cool down
5 mins
Z2

3

Want more? Download a Wattbike training plan, or try a session on the Wattbike Hub