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3 Wattbike Sessions to Try in the Gym

Training

Want to try the Wattbikes at your gym but not sure where to start? Lacking in motivation and want to try something new? Workout not entirely cycling focused?

We’ve compiled three indoor cycling workouts that are perfect for smashing out in a gym environment. Whether the Wattbike smart bike trainer forms all or part of your exercise routine, you can see the benefits of indoor cycling in your favourite workout spot.

3 cycling workouts to do in the gym include:

The Weight Loss Workout
The Fitness Booster Workout
The Sprint Workout

THE WEIGHT LOSS WORKOUT

If your goal is weight loss, check out this High Intensity Interval Training (HIIT) session.

Total time 34 minutes

Element	Duration	Training Zone/ RPM
Warm up	10 minutes	1 minute at 80 rpm 1 minute at 85 rpm 1 minute at 90 rpm 1 minute at 95 rpm 1 minute at 100 rpm 1 minute at 80 rpm 6-second sprint 54-second recovery Repeat sprint and recovery 2 minutes at 80 rpm
Interval 1	5 minutes	Zone 2/ 90rpm
Recovery	2 minutes	Zone 1/ 85-90rpm
Interval 2	5 minutes	Zone 3/ 90-95rpm
Recovery	2 minutes	Zone 1/ 85-90rpm
Interval 3	2 minutes	Top of Zone 3/ 95rpm
Cool down	8 minutes	Zone 1/ 85-90rpm

THE FITNESS BOOSTER WORKOUT

The session below is the perfect fitness booster and will enhance your aerobic capacity.

Total time 20 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
Interval 1	3 minutes	Zone 4/ 95-100rpm
Recovery	1 minutes	Zone 2/ 90rpm
Interval 2	2 minutes	Zone 4/ 95-100rpm
Recovery	1 minutes	Zone 2/ 90rpm
Cool down	3 minutes	Zone 2/ 90rpm

THE SPRINT WORKOUT

If you’re looking to push past a plateau in fitness, or you’ve lost motivation, this is a great workout to try. To start sprint training, focus on your leg speed to try to reach your optimum RPM and improve your cadence.

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/ 85-90rpm
Intervals 2-10	10 second	Supra-maximal
Recovery 2-10	50 seconds	Recovery/ 85-90rpm
Cool down	5 minutes	Zone 2/ 90rpm

Still need a push in the right direction? Why notfind your nearest Wattbike class?

If you’ve caught the indoor cycling bug, or you’re looking to achieve a longer-term goal why not start one of ourtraining plans?

Looking to use the Wattbike for a specific discipline? See ourtraining plans for football, swimming and boxing.

3 Wattbike Sessions to Try in the Gym

THE WEIGHT LOSS WORKOUT

THE FITNESS BOOSTER WORKOUT

THE SPRINT WORKOUT

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