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Watt Bike Training programmes.
Wattbike Training sessions
IronMate Wattbike training session 1
WATT BIKE SESSION
ENDURANCE SESSION
WARM UP 10 MINUTES KEEP CADENCE ABOVE 90 REVS PER MINUTE
START MAIN SET AT 80 WATTS
INCREASE EVERY 3 MINUTES BY 10 WATTS
PURPOSE TO COPE WITH SUBTLE FATIGUE
RIDE UNTIL YOUR HEART RATE IS 85% OF YOUR BIKE MAX HEART RATE THEN HOLD THIS PACE UNTIL END OF MAIN SET THEN COOL DOWN
THE LONGER THE SESSION CONTINUES
0>3 MINUTES @ 80 WATTS
3>6 MINUTES @ 90 WATTS
6>9 MINUTES @ 100 WATTS
9>12 MINUTES @ 110 WATTS
12>15 MINUTES @ 120 WATTS
15>18 MINUTES @ 130 WATTS
18>21 MINUTES @ 120 WATTS
21>24 MINUTES @ 130 WATTS
23 >27 MINUTES @ 80 WATTS
26>30 MINUTES @ 90 WATTS
29>33 MINUTES @ 100 WATTS
33>36 MINUTES @ 110 WATTS
36>39 MINUTES @ 120 WATTS
39>42 MINUTES @ 130 WATTS
COOL DOWN 10 MINUTES
ALLOW HEART RATE TO DROP TO 100 BEATS PER MINUTE OR LOWER DURING COOL DOWN
HYDRATE WHILE EASY SPINNING
WATT BIKE SESSION #2
CADENCE SESSION 45> 65 MINUTES
WARM UP 10 MINUTES KEEP CADENCE ABOVE 95 REVS PER MINUTE
PRE WARM UP ANOTHER 5 MINUTES
RIDE AT A COMFORTBALE WATTS THAT YOU COULD MAINTAIN FOR 60 MINUTES IF YOU HAD TO FOR A FURTHER 5 MINUTES INCREASE CADENCE TO ABOVE 100 R.P.M
MAIN SET 5 MINUTE BLOCKS
REPEAT 5 >9 TIMES
4 MINUTES HARD 85 R.P.M 1 MINUTE EASY 100 R.P.M
INCREASE THE WATTS UNTIL YOUR CADENCE DROPS BELOW 85
THIS IS THE RESISTANCE YOU NOW NEED TO MAINTAIN FOR 4 MINUTE BLOCKS
THEN REDUCE RESISTANCE FOR 60 SEOCNDS AND INCREASE CADENCE ON TIRED LEGS TO 100 REVS PER MINUTE OR MORE AND REPEAT THE ABOVE 5 MINUTE BLOCK
YOU CAN PROGRESS FROM 5 TO 9 TIMES THE MAIN SET OVER 5 WEEKS
WATT BIKE SESSION #3
CADENCE SESSION 65 MINUTES
OPTION 1 IS 65 MINUTES OPTION 2 IS 56 MINUTES OPTIN 3 IS 47 MINUTES
IF YOU ARE SHORT OF TIME COMPLETE MAIN SET AND REDUCE TIME FROM 5 TO 4 MINUTES THIS WILL THEN BE A 56 MINUTE WATTBIKE SESSION
REDUCE TIME FROM 5 TO 3 MINUTES THIS WILL BE A 47 MINUTE WATTBIKE SESSION
WARM UP 10 MINUTES KEEP CADENCE ABOVE 95 REVS PER MINUTE
PRE WARM UP ANOTHER 5 MINUTES
RIDE AT A COMFORTBALE WATTS THAT YOU COULD MAINTAIN FOR 60 MINUTES IF YOU HAD TO FOR A FURTHER 5 MINUTES INCREASE CADENCE TO ABOVE 100 R.P.M
MAIN SET 45 MINUTES
INCREASE THE RESISTANCE UNTIL YOU CAN ONLY MAINTAIN 75 R.P.M FOR 5 MINUTES
REDUCE THE RESISTANCE BY 1 AND MAINTAIN 80 R.P.M FOR 5 MINUTES
REDUCE THE RESISTANCE BY 1 AND MAINTAIN 85 R.P.M FOR 5 MINUTES
REDUCE THE RESISTANCE BY 1 AND MAINTAIN 90 R.P.M FOR 5 MINUTES
REDUCE THE RESISTANCE BY 1 AND MAINTAIN 95 R.P.M FOR 5 MINUTES
REDUCE THE RESISTANCE BY 1 AND MAINTAIN 100 R.P.M FOR 5 MINUTES
INCREASE THE RESISTANCE BY 1 AND MAINTAIN 95 R.P.M FOR 5 MINUTES
INCREASE THE RESISTANCE BY 1 AND MAINTAIN 90 R.P.M FOR 5 MINUTES
INCREASE THE RESISTANCE BY 1 AND MAINTAIN 85 R.P.M FOR 5 MINUTES
INCREASE THE RESISTANCE BY 1 AND MAINTAIN 80 R.P.M FOR 5 MINUTES
(OPTION ONE 5 MINUTES X 9 SEGMENTS EQUALS 45 MINS OPTION TWO 4 MINUTES X 9 SEGMENTS EQUALS 36 MINUTES AND OPTION THREE 3 MINUTES X 9 SEGMENSTS EQUALS 27 MINUTES FOR MAIN SET)
REPEAT 5 >9 TIMES
4 MINUTES HARD 85 R.P.M 1 MINUTE EASY 100 R.P.M
INCREASE THE WATTS UNTIL YOUR CADENCE DROPS BELOW 85
THIS IS THE RESISTANCE YOU NOW NEED TO MAINTAIN FOR 4 MINUTE BLOCKS
THEN REDUCE RESISTANCE FOR 60 SEOCNDS AND INCREASE CADENCE ON TIRED LEGS TO 100 REVS PER MINUTE OR MORE AND REPEAT THE ABOVE 5 MINUTE BLOCK
YOU CAN PROGRESS FROM 5 TO 9 TIMES THE MAIN SET OVER 5 WEEKS
COOL DOWN 10 MINUTES
ALLOW HEART RATE TO DROP TO 100 BEATS PER MINUTE OR LOWER DURING
HYDRATE WHILE EASY SPINNING
STOP AT ANY TIME YOU EXPERIENCE PAIN FROM CYCLING AT A CADENCE YOU ARE NOT USE TO
WATT BIKE SESSION #4
TOTAL TIME 60 MINUTES
30 MINUTE TIME TRIAL SESSION
WARM UP 10 MINUTES PART 1
KEEP CADENCE ABOVE 90 REVS PER MINUTE
START MAIN SET AT 80 WATTS.
WARM UP FOR A FURTHER 10 MINUTES PART 2
INCREASE WATTS EVERY 2 MINUTES BY 10 WATTS FOR 10 MINUTES UNTIL YOU ARE GENERATING
130 WATTS
TOTAL ELASPED TIME FROM START OF THIS SESSION
10 TO 12 MINUTES 90 WATTS
12 TO 14 MINUTES 100 WATTS
14 TO 16 MINUTES 110 WATTS
16 TO 18 MINUTES 120 WATTS
18 TO 20 MINUTES 130 WATTS
MAIN SET 30 MINUTES @ YOUR WATTS YOU CAN ONLY MAINTAIN FOR 60 MINUTES
PURPOSE OF THE ABOVE IS TO WARM YOU UP FOR MAIN SET
MAIN SET RIDE AT A CONSTANT WATTS
RIDE AT A POWER/WATTS YOU CAN ONLY MAINTAIN FOR 60 MINUTES BUT FOR 30 MINUTES
KEY FOCUS MAINTAIN THE SAME WATTS FOR THE 30 MINUTES
DRINK DURING THE 30 MINUTES TO PRACTISE FOR DRINKING DURING A COMPETITION
COOL DOWN 10 MINUTES
ALLOW HEART RATE TO DROP TO 100 BEATS PER MINUTE OR LOWER DURING
HYDRATE WHILE EASY SPINNING
http://wattbike.com/uk/guide/bike_fit/general_wattbike_cycling_position_and_setup
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http://wattbike.com