If you’ve signed up for our gym membership but you’re not sure where to start with your training, why not try one of the following Wattbike sessions, which are designed specifically for the gym.
The weight management workout
If your goal for the New Year is to lose a few pounds then this is the workout for you. You’ll be working in Zone 2 and Zone 3 which will enhance your fitness whilst helping you shift that excess weight.
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
If you’re in the gym with the aim of enhancing your fitness, 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. Focus on your leg speed to try and reach your optimum rpm.
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 |
You can use any of these sessions as a standalone workout in the gym. If you’re looking to achieve a longer term goal or you have specific event to train for, why not start one of the Wattbike training plans?
Not sure about what your training zones are? Use the online training zone calculator.
