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Three Wattbike Sessions For Sports Conditioning
Ever wondered how professionals across elite sports - from boxing to swimming - enhance their performance? We’ll let you in on a secret, it’s not all practice in the ring or the pool. Many elite athletes use the Wattbike smart bike trainer as a low impact option for improving their performance.
If you want to train like a pro,find yourself a Wattbikeand try one of our sports conditioning sessions, designed to replicate the workouts used by the pro’s:
Boxing
Boxing requires a unique mix of stamina and speed, so this 27 minute session works at zone 2 to improve aerobic endurance, with intervals at zone 4 to build speed and strength.
| Time | Zone | RPM | RPE | |
| Warm up | 5mins | 90 | 5 | |
| 2 mins | 95 | 6 | ||
| 2 mins | 100 | 7 | ||
| 1 min | 105 | 8 | ||
| Main set | 3 mins | Z4 | 110 | 9 |
| 1 min | Z2 | 80 | 3 | |
| 3 mins | Z4 | 110 | 9 | |
| 1 min | Z2 | 80 | 3 | |
| 3 mins | Z4 | 110 | 9 | |
| 1 min | Z2 | 80 | 3 | |
| Cool down | 5 mins | 3 |
Football
Football requires a good level of overall fitness but you also need to be able to handle short intense sprints. This 26 minute session covers zone 2 for aerobic endurance, with short sharp bursts at zone 5, to develop your cardiovascular system and VO2 max.
| Time | Zone | RPM | RPE | |
| Warm up | 5mins | 90 | 5 | |
| 2 mins | 95 | 6 | ||
| 2 mins | 100 | 7 | ||
| 1 min | 105 | 8 | ||
| Main set | 30 secs | Z2 | 80 | 3 |
| 30 secs | Z5 | 120 | 9 | |
| Repeat 10 times | ||||
| 1 min | Z2 | 80 | 3 | |
| 30 secs | Z5 | 120 | 9 | |
| 30 secs | Z2 | 80 | 3 | |
| Repeat 10 times | ||||
| Cool down | 5 mins | Z2 | 80 | 2 |
Swimming
In this 26 minute session, you’ll find short intense sprints at Zone 5, designed to help you build and sustain maximal aerobic power.
| Time | Zone | RPM | RPE | |
| Warm up | 5mins | 90 | 5 | |
| 2 mins | 95 | 6 | ||
| 2 mins | 100 | 7 | ||
| 1 min | 105 | 8 | ||
| Main set | 4 x 30 secs | Z4/Z3 | 110/90 | 8/3 |
| 2 mins | Z2 | 90 | 3 | |
| 30 secs | Z5 | 120 | 9 | |
| 2 mins | Z2 | 90 | 3 | |
| 4 x 30 secs | Z4/Z3 | 110/90 | 8/3 | |
| 2 mins | Z2 | 90 | 3 | |
| 30 secs | Z5 | 120 | 9 | |
| Cool down | 5 mins | Z2 | 3 |
Want more? Download aWattbike training plan, or try a session on theWattbike Hub.
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