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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.
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