Save $700 with the atom tour pack

0

Your Cart is Empty

Three Wattbike Sessions For Weight Management

February 09, 2017 2 min read

In January, many cyclists make the New Year's resolution to lose a few pounds and get to the perfect race weight by Spring. But, come February, many of them have fallen off the wagon.

If you’re guilty of hanging up your New Year’s resolutions early, try our three sessions on your smart bike, designed to help you shed a few pounds and maintain a healthy weight.

Session One:

Total time 40 minutes

Element

Duration

Cadence (RPM)/ Training Zone

Warm up

10 minutes

1 minute at 70 rpm

1 minute at 75 rpm

1 minute at 80 rpm

1minute at 85 rpm

1 minute at 90 rpm

1 minute at 70 rpm

6 second rev out

54 seconds at 85-90 rpm

6 second rev out

54 second at 85-90 rpm

2 minutes at 80 rpm

Interval 1

8 minutes

Zone 2

Active Recovery

2 minutes

Zone 1

Interval 2

8 minutes

Zone 2

Active Recovery

2 minutes

Zone 1

Interval 3

2 minutes

Zone 3

Cool Down

8 minutes

Zone 1

Session Two:

Total time 34 minutes

Element

Duration

Training Zone

Warm up

20 minutes

5 minutes Zone 2

1 minute Zone 2

1 minute Zone 3

1 minute Zone 4

1 minute Zone 2

1 minute Zone 3

1 minute Zone 4

2 minutes Zone 1-2

5 minutes at Zone 2, including 5 x 6 second rev outs

2 minutes at Zone 2

Interval 1

2 minutes

Zone 3

Active Recovery

2 minutes

Zone 2

Interval 2

2 minutes

Zone 3

Cool Down

8 minutes

Zone 1

Session Three:

Total time 48 minutes

Element

Duration

Training Zone

Warm up

20 minutes

5 minutes Zone 2

1 minute Zone 2

1 minute Zone 3

1 minute Zone 4

1 minute Zone 2

1 minute Zone 3

1 minute Zone 4

2 minutes Zone 1-2

5 minutes at Zone 2, including 5 x 6 second rev outs

2 minutes at Zone 2

Interval 1

20 minutes

Zone 2

Cool Down

8 minutes

Zone 1

You can use any of these sessions as a standalone workout, but they are much more effective when used as part of atraining plan.


Also in Workouts

Personalised Cycling Workouts: How to Create Your Own
Personalised Cycling Workouts: How to Create Your Own

January 10, 2024 3 min read

Customise your own workout & stay on top of your training with the help of Wattbike Hub+. Try Wattbike to personalise indoor workouts now.
Read More
Best Core Exercises for Cyclists
Best Core Exercises for Cyclists

October 18, 2021 4 min read

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.
Read More
Chloé Dygert reveals her new workout in the Wattbike Hub
Chloé Dygert reveals her new workout in the Wattbike Hub

January 15, 2021 3 min read

This week we caught up with World Champion and Wattbike ambassador Chloé Dygert who tells us how her rehabilitation journey is going and she also reveals her new workout in the Wattbike Hub.
Read More