5 indoor sessions to improve your cycling performance

3 min read

Keeping yourself motivated to train indoors 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 a Wattbike! There is no open fire in the world that compares to the warmth you get from a hot, sweaty session on your bike.

 

01. THE TECHNIQUE SESSION

  Use the Wattbike Polar View to track your pedalling technique, and make sure your pedalling effectiveness does not worsen as you increase your cadence. 

Total time 64 minutes

Element

Duration

Cadence (RPM)/ Training Zone

Warm up

20 minutes

 

Interval 1

4 minutes

80rpm

Active Recovery

1 minutes

Recovery Zone

Interval 2

4 minutes

85rpm

Active Recovery

1 minutes

Recovery Zone

Interval 3

4 minutes

90rpm

Active Recovery

1 minutes

Recovery Zone

Interval 4

4 minutes

95rpm

Active Recovery

1 minutes

Recovery Zone

Interval 5

4 minutes

100rpm

Cool Down

20 minutes

Recovery Zone

 

02.THE AEROBIC BASE ENDURANCE SESSION

This session is great for building your base and enhancing endurance.

Total time 44 minutes

Element

Duration

Training Zone

Warm up

20 minutes

 

Interval 1

5 minutes

Zone 3

Active Recovery

1 minutes

Zone 1

Interval 2

5 minutes

Zone 3

Active Recovery

1 minutes

Zone 1

Interval 3

5 minutes

Zone 3

Cool Down

7 minutes

Zone 1

 

03. THE SUSTAINED POWER OUTPUT SESSION

Prepare yourself for spring with this intense sustained power output session.

Total time 47 minutes

Element

Duration

Training Zone

Warm up

20 minutes

 

Interval 1

3 minutes

Zone 4

Active Recovery

1 minutes

Zone 1

Interval 2

3 minutes

Zone 4

Active Recovery

1 minutes

Zone 1

Interval 3

3 minutes

Zone 4

Active Recovery

1 minutes

Zone 1

Interval 4

3 minutes

Zone 4

Active Recovery

1 minutes

Zone 1

Interval 5

3 minutes

Zone 4

Cool Down

7 minutes

Zone 2

 

04. WEIGHT MANAGEMENT SESSION

If your New Year’s resolution is to lose a few pounds, this is the session for you.

 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 

 

05. THE SPRINT SESSION

Looking to improve your sprint power? Try this interval session.

Total time 25 minutes

Element

Duration

Training Zone/RPM

Warm up

10 minutes

2 minutes 85 rpm

2 minutes 90 rpm

2 minutes 95 rpm

1 minute 100 rpm

1 minute 90 rpm

10 second sprint

50 seconds 80 rpm

10 second sprint

50 seconds 80 rpm

Intervals 1

10 second

supra-maximal

Recovery

50 seconds

recovery/85-90 rpm

Intervals 2-10

10 second

supra-maximal

Recovery 2-10

50 seconds

recovery/85-90 rpm

Cool down

5 minutes

Zone 2/90 rpm

 

Need more inspiration? Check out more of our training sessions in the app through Google Play or the App Store, access some of our great training plans, or find your closest Wattbike class.


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