10 Indoor Wattbike Hub Workouts to Improve Your Cycling Performance
February 06, 20195 min read
OurWattbike Hub workoutsare going from strength to strength - having reached 4 million session uploads this year, and being named one of the fastest-growing training apps by Strava. We have loads of new workouts planned, but if you’re new to Wattbike, or you’re already a seasoned pro just looking for a challenge, here are tenWattbike Hub workouts you should definitely dedicate a training session to.
Keeping yourself motivated to use your indoor bike trainer is no easy feat. Most of us probably just want to curl up on the sofa with a hot cup of tea, but did you know that there is another way to stay warm during this cooler season? Hop on your Atom smart bike! There is no open fire in the world that compares to the warmth you get from a hot, sweaty cycling workout.
Ahigh-intensity interval training session (HIIT) that includes a pre-built ramp to ease you into it. It’s short (25 minutes) but high impact, and will challenge pretty much every aspect of physiology that supports cycling performance on your Wattbike. If you overdid it over Christmas, this is the Wattbike Hub workout that’ll get you bouncing back into shape.
07. THE SPEEDY ONE
Speed: Descending Pyramid
Designed to increase your capacity for churning out repeated high power efforts, this 40-minute Wattbike Hub workout also includes a built-in warm-up and ramp, so you’re good to go early on. This session will helpimprove your recovery time, acclimatise to suffering and improve your cardio efficiency and burn calories. It’s tough, but it’ll get you places!
08. THE TIME SAVING ONE
Endurance: Building Blocks
An hour on the trainer equates to multiple hours work outdoors, so get that endurance training underway with this 57 minute session. Building Blocks will allow you work towards improving your body’s aerobic efficiency by exercising slow-twitch muscle fibres and making your body more efficient at supplying resources to your working muscles. It’s ideal for someone with ambitions ofgrand tours, but little time.
09. THE RACE-SPECIFIC ONE
Simulation: Solo attack simulation
Looking to build on your break away? This race simulation session is agreat workout for sportive riders that’ll have you pulling away from the peloton in no time. With race season fast approaching, now's the time to make your training more specific. This Wattbike Hub workout includes a warm-up, and then simulates the effort required for a 20km solo attack and sprint for the line. (57 minutes).
10. THE FUN ONE
If you’re simply looking to just bang out some big numbers, have some fun with the Wattbiker’s 1k. Although the leaderboard isn’t currently live (watch this space), see if you can beat the current champ, track cyclist Thomson Remo, who did it in 56 seconds.
As a cyclist, you know how important it is to have a strong aerobic base and powerful legs. You spend hours sweating it out in the saddle and sculpting quads and calves that a Greek god would envy. But do you find that after a while your lower back starts to ache, your shoulders become tense, and your position starts to suffer? That’s where a strong core comes into play. We delve into why a strong core helps with cycling and give you the best core exercises for cyclists.
Whether you’re a casual rider with a favourite coffee shop stop, a Wattbike warrior or a pro riding hundreds of kilometres a week, there is no debate that stretching helps with recovery and injury prevention after cycling.