Staying on the theme of fitness, this weeks article is all about the watt bike! The watt bike is a brand of exercise bike which is popular with almost every sport team and performance gyms. It is popular as the watts/power that can be created by the bike is unrivalled by other bike companies. Much like last article, we are going to provide you with three workouts to take your training to the next level and most importantly - build that engine!
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6 x 500m sprint (2 min rest between interval)
This max sprint drill will tell you as much about your fitness as it does about your mental strength! The lactic acid build can strike as early as 250m, so using both your body and mind to keep the legs pumping over is the real challenge! This is a sprint, this is max effort, this will hurt... This will be worth it!
Advanced: Each Rep under 34 seconds
Intermediate: Each Rep under 42 seconds
Beginner: Each Rep under 50 seconds
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10 x 200m Sprint - 200m Active Recovery
This is a chance to show you are able to sprint then recover efficiently whilst still moving. The 200m sprint should be another max effort, ticking over as quick as possible. However the 200m active recovery is slow, its called a recovery for a reason, as long as the pedals are moving over that is quick enough. Cycle hard, recover smart, happy days.
Advanced: 10 rounds of 200m/200m
Intermediate: 7 rounds of 200m/200m
Beginner: 5 rounds of 200m/200m
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Clock Face Workout:
1200m - 1 min rest
1100m - 1 min rest
1000m - 1 min rest
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200m - 1 min rest
100m - 1 min rest
This is savage, this takes a lot of grunt and good 30 minutes of grit and determination. The key is tempo the cycling at about 80% max throughout the whole session. Don't go balls out on the first two sprints then have jelly legs by the time you get to 700m. Equally don't just leave petrol in the tank for last few easy sprints. Try to work at a hard tempo, be consistent and show yourself you can do it.
Advanced: Full Clock Face (1200m and down)
Intermediate: Two Thirds (800m and down)
Beginner: 1 Half (600m and down)
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That concludes this weeks article on our engine building watt bike workouts! Give them a go and let us know how it went. Were the targets too tough? Were the workouts realistic? Would you consider doing another one? Or even, do you have any workout suggestions for us? Let us know!