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Three Wattbike Sessions For Sports Conditioning

November 30, 2017 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 Wattbikeand 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 aWattbike training plan, or try a session on theWattbike Hub.

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