Wattbike 10 mile Time Trial Training Plan with Joanna Rowsell
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Wattbike 10 mile Time Trial Training Plan with Joanna Rowsell

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I have written this plan with Wattbike Sports Scientist Eddie Fletcher to help cyclists improve their fitness with the aim of going faster against the clock. Included within this plan are some sessions I regularly use myself, some of which helped me on the way to my British National Time Trial Championship win in 2013.

The plan is particularly suited to those who have limited time to train and by training with power and heart rate on a Wattbike you can be sure that you’ll be training at just the right intensity for maximum performance gains.

Good luck and enjoy!

Joanna Rowsell
Olympic, World, European, Commonwealth Champion.


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Technique Session 1

Session Warm Up 20 mins
5 x 4’ intervals 1 minute rest between intervals
1 Workout Interval 1 80rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90rpm (95, 100)
Interval 4 95rpm (100, 105)
Interval 5 100rpm (105, 110)
Cool Down 20 mins @ recovery Zone
×

Technique Session 2

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
2 Workout Interval 1 80rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90rpm (95, 100)
Interval 4 95rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 3

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
3 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 4

Session Warm Up 20 mins
5 x 4’ intervals 1 minute rest between intervals
4 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Interval 5 100 rpm (105, 110)
Cool Down 20 mins @ recovery Zone
×

Technique Session 5

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
5 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 6

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
6 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 7

Session Warm Up 20 mins
3 x 7’ intervals 1 minute rest between intervals
7 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 8

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
8 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 9

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
9 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 10

Session Warm Up 20 mins
3 x 7’ intervals 1 minute rest between intervals
10 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 11

Session Warm Up 20 mins
2 x 10’ intervals 2 minute rest between intervals
11 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 12

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
12 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×