Your Cart is Empty
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 atraining plan.
Also in Workouts
Best Core Exercises for Cyclists
As a cyclist, you know how important it is to have a strong aerobic base and powerful legs. You spend hours sweating it out in the saddle and sculpting quads and calves that a Greek god would envy. But do you find that after a while your lower back starts to ache, your shoulders become tense, and your position starts to suffer? That’s where a strong core comes into play. We delve into why a strong core helps with cycling and give you the best core exercises for cyclists.
Read More
Chloé Dygert reveals her new workout in the Wattbike Hub
This week we caught up with World Champion and Wattbike ambassador Chloé Dygert who tells us how her rehabilitation journey is going and she also reveals her new workout in the Wattbike Hub.
Read More
5 Stretches to Do After Cycling
Whether you’re a casual rider with a favourite coffee shop stop, a Wattbike warrior or a pro riding hundreds of kilometres a week, there is no debate that stretching helps with recovery and injury prevention after cycling.
Read More