Three Wattbike Sessions For Weight Management

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 a training plan



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