Three Wattbike Sessions For Sports Conditioning

2 min read

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 Wattbike and 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 a Wattbike training plan, or try a session on the Wattbike Hub



Also in Blog

How to test your fitness level with Wattbike
How to test your fitness level with Wattbike

5 min read

There are lots of benefits to testing your fitness level, both to optimise your training and to enhance your performance. Here’s everything you need to know about why Wattbike is the perfect fitness testing partner.
Rehabilitation & Off-Season - Leicester Tigers Miniseries
Rehabilitation & Off-Season - Leicester Tigers Miniseries

2 min read

In part four, Aled Walters discusses how the Wattbikes are used for rehabilitation protocols and off-season preparation.
Through the season - Leicester Tigers Miniseries
Through the season - Leicester Tigers Miniseries

4 min read

In part three, we look at how the Wattbike is utilised throughout the season; from rehabilitation and the off-season to pre-season preparations and match-day routines.