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Three Wattbike Sessions To Improve Your Power

Almost every cyclist, whether they know it or not, wants to improve their performance. Whether you want to improve your endurance for a sportive or enhance your speed for a time trial, it all boils down to your ability to sustain power. To help you meet your goals for the season, we’ve detailed 3 sessions you can try on the Wattbike to help improve your sustained power.

 

Session 1: 

 

Total time 60 minutes

 

Element

Duration

Training Zone

Warm up

20 minutes

 

Interval 1

10 minutes at 95rpm

Aim for mid Zone 3 - Zone 4

Active recovery

5 minutes at 90rpm

Aim for Recovery Zone

Interval 2

10 minutes at 95rpm

Aim for mid Zone 3 - Zone 4

Cool down

10- 15 minutes at 85-90 rpm

Aim for Recovery Zone

 

Session 2: 

 

Total time 65 minutes

 

Element

Duration

Training Zone

Warm up

20 minutes

 

Interval 1

2 minutes at 100 rpm

Aim for mid Zone 4 - Zone 5

Active recovery

1 minute at 90 rpm

Aim for Recovery Zone

Interval 2 - 10

Repeat interval 1 and active recovery steps 10 times in total

 

Cool down

10- 15 minutes at 85-90 rpm

Aim for Recovery Zone

 

Session 3: 

 

Total time 70 minutes

 

Element

Duration

Training Zone

Warm up

20 minutes

 

Interval 1

15 minutes at 95 rpm

Aim for mid Zone 3 - Zone 4

Active recovery

5 minutes at 90 rpm

Aim for Recovery Zone

Interval 2

15 minutes at 95 rpm

Aim for mid Zone 3 - Zone 4

Cool down

10- 15 minutes at 85-90 rpm

Aim for Recovery Zone

 

Whilst these sessions can be used as standalone workouts they are much more effective when used a part of a training plan. If your aim for the season is to increase your threshold power, or you are a time-triallist or triathlete looking to improve your time, check out the 10 Mile Time Trial Plan, developed with Olympic Champion Joanna Rowsell