With British summer time on the horizon many cyclists thoughts will turn to summer sportives. If you’ve signed up for a sportive this year, why not try one of the following Wattbike sessions, which have been designed specifically to help you tackle the challenges of a sportive.
Prepare for Sportives with a Smart Bike
Try these three indoor trainer sessions to prepare for sportives.
The First Timers Sportive Session
If you are tackling your first sportive this summer this is a great session to start with. You will be working primarily in zone 1 which helps to establish base fitness, plus you’ll add zone 3 intervals to improve your endurance and sustainable power.
Total time 45 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
Base fitness builder
7.5 minutes
Zone 1 - 90 rpm
Interval 1
5 minutes
Zone 3 - 90-95 rpm
Base fitness builder
10 minutes
Zone 1 - 90 rpm
Interval 2
5 minutes
Zone 3 - 90-95 rpm
Cool down
8 minutes
Recovery
The Race Pace Session
If you’re a season sportive rider or regular cyclist looking to improve your sustainable speed during an upcoming sportive, try this session during your taper or pre-competition period. The zone 4 intervals will improve your sustainable race pace.
Total time: 49 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
Base fitness builder
15 minutes
Zone 1 - 90 rpm
Interval 1
4 minutes
Zone 4 - 95-100 rpm
Base fitness builder
8 minutes
Zone 1 - 90 rpm
Interval 2
4 minutes
Zone 4 - 95-100 rpm
Cool down
8 minutes
Recovery
The Pushing Power Session
If you’re looking to beat the bunch and are an experienced cyclist, try this session. The zone 4-5 intervals will help you develop resistance to short term fatigue.
Total time: 30 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
2 minutes
Top of zone 4 - zone 5 at 95-100 rpm Accelerate the last 30 seconds to 110+ rpm at zone 5.
Recovery
4 minutes
Recovery zone
Interval 2
2 minutes
Top of zone 4 - zone 5 at 95-100 rpm Accelerate the last 30 seconds to 110+ rpm at zone 5.
Recovery
4 minutes
Recovery zone
Cool down
8 minutes
Recovery
Include Workouts into Your Training Plan
Whilst you can use any of these sessions as a standalone workout, they’re much more effective when used as part of a wider training plan. If you’re training for a sportive, take a look at our beginners sportive training plan or active cyclists sportive plan if you are looking to improve.
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