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.