Back to all posts

Three Wattbike Sessions To Try In The Gym

In January every year we see gym memberships soar as many people take the opportunity to get fit in the New Year. If you’ve signed up for gym membership but you’re not sure where to start with your training, why not try one of the following Wattbike sessions, which are designed specifically for the gym. 

The weight management workout

If your goal for the New Year is to lose a few pounds then this is the workout for you. You’ll be working in Zone 2 and Zone 3 which will enhance your fitness whilst helping you shift that excess weight. 

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

If you’re in the gym with the aim of enhancing your fitness, 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. 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

You can use any of these sessions as a standalone workout in a gym environment. If you’re looking to achieve a longer term goal or you have specific event to train for, why not start one of our training plans? 

 



Related articles