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10 Minute Warm Up
(Find this in the ‘Warm-up/ Cool Down’ section)
A great way to start building up fitness.
WHAT DOSE YOUR HEALTHSPAN SCORE MEAN?
Enter a number to see your result and find recommended workouts available in the Wattbike Hub app
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Poor 0–30
Indicates very low cardiorespiratory fitness, often associated with a sedentary lifestyle and higher risk of cardiovascular disease. You have a great opportunity to make a huge impact on your active life! To do so, try "Health Beginner 1 Training Plan' under "Plans" on the Wattbike Hub app, or try the below workouts to get started.
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FAIR 30-50
Reflects reasonable cardiorespiratory fitness levels, suggesting limited endurance and potential health risks if not improved. You are on your way to extending your active life but big improvements are still available. Try the “Health Beginner 2 Training Plan” under "Plans" on the Wattbike Hub app, or see the below workouts to keep it going.
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AVERAGE 50-70
Represents moderate cardiorespiratory fitness, sufficient for basic daily activities but with room for improvement in your health and endurance. To improve to a great score, try the “Health Intermediate Training Plan" under "Plans" on the Wattbike Hub app, or try the below workouts to get started.
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GOOD 70-80
Demonstrates good cardiorespiratory fitness, associated with an active lifestyle and a reduced risk of chronic disease. This is an excellent score- take the next step with the “Health Advanced Training Plan" under "Plans" on the Wattbike Hub app, or try the below workouts.
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EXCELLENT 80+
Signifies a high level of cardiorespiratory fitness, often seen in well-trained individuals with strong heart and lung function. This is a fantastic score, keep going with the “Health Advanced Training Plan” under "Plans" on the Wattbike Hub app.
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poor 10 – 30
Riding for just 10-15 minutes, 2 or 3 times a week is a great way to improve. Consistency is key!
Rehab: Lever 1
(Find this in the ‘Recovery and Rehab’ section)
A steady workout perfect for increasing exercise volume.
Fitness Foundations Session 1
(Find this in the ‘Fit in 25 Beginner’ section)
Another step to slowly increase duration.
FAIR 30–50
All workouts are under 25 minutes and are highly varied. Expect to do it all; from short sprint efforts to longer endurance intervals.
Leg speed builder
(Find this in the ‘Fit in 25- Beginner’ section)
Great for focusing on shorter, higher cadence efforts.
Aerobic Capacity Builder
(Find this in the ‘Fit in 25- Intermediate’ section)
Some longer intervals to build up your endurance.
Power Level Up 1
(Find this in the ‘Fit in 25 Intermediate’ Section)
Some ‘over-under’ intervals where you work harder, before dropping the intensity shortly to recover.
average 50–70
To take the next step, have a go at these workouts designed by Wattbike ambassador Tom Bliss- they pack a serious punch in just 25 minutes! They will improve your endurance and top end power, leading to a higher Healthspan Score
Chicken or the Egg
(Find this in the ‘Fit in 25- Tom Bliss’ section)
A challenging mix of short, intense efforts which are perfect for building top-end power.
Alternating Threshold Block 2
(Find this in the ‘Fit in 25- Tom Bliss’ section)
Longer intervals to target your endurance, whilst still hard enough to get the legs hurting!
Sharpen the Sword
(Find this in the ‘Fit in 25- Tom Bliss’ section)
An in-between interval length, with the focus being on sustained, top-end power
GOOD 70-80
To take the next step, consider doing some longer workouts where you work at a higher intensity for longer.
Kick Ups
(Find this in the ‘HITT’ section)
A longer workout which will target your top end power and being able to sustain a harder effort for longer.
60:30s
(Find this in the ‘HITT’ section)
Something a little shorter but with more intensity. 6, 1 minute long near full gas efforts!
Cyclist Climb Workout
(Find this in the ‘Cycling’ Section)
Another longer session, this time designed to replace 2 lengthy climbs
HIGH 80+
To keep your fitness at this level, why not test yourself with some of the toughest sessions on the Wattbike Hub app!
Belgian Waffle
(Find this in the ‘Cycling’ section)
Maybe the hardest workout on the Wattbike Hub? Completing this will push you to your limit.
Boxing Bruiser
(Find this in the ‘HIIT’ section)
Try this explosive workout designed to replicate the heat of combat! The repeated short sprint style efforts will target your top-end power.
Breakaway Stage
(Find this in the ‘Cycling’ Section)
A ruthless test of your top-end endurance to replicate escaping from a chasing peloton!
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