Free Shipping Available on Backpacks

-- Days
-- Hrs
-- Mins
-- Secs

Wattbikes are a popular tool for improving various areas of cardiovascular fitness.

There are several different workouts that you can use to target specific energy systems and it’s important to know what you’re trying to achieve in each session.

Here, Built for Athletes lists five Wattbike workouts and their individual purposes.

Aerobic Capacity

In this workout, the objective is to increase VO2 max by sustaining an intense workload for a few minutes at a time. 

Try five reps of three minutes at a hard but consistent effort with a two-minute rest.

Don’t burn yourself out on the first rep. The idea is to spend as much time at VO2 max as possible so you need to be able to get up to the same cadence on the last interval as the first.

Long Reps

This workout, which totals 70 minutes but can be adapted if you don’t have that much time, is aimed at increasing threshold power.

After a 20-minute warm-up, do two lots of 15 minutes in heart rate zone four, with a five-minute float recovery at about 5-10 rpm less than rep pace.

Sprint Workout

Extremely short bursts performed as fast as possible can be used to increase sprint speed.

Try 10 x 10 seconds as hard as possible with a 50-second active recovery at an easy pace. 

Lactic Workout

In order to improve lactic acid tolerance, try holding a fast pace for an extended period of time.

Go for 6 x 40 seconds with a one-minute rest.

The Clockface

For a grueling session that makes you work at differing intensities, this is a challenging but fun workout.

It’s called the clockface because you start with a rep of 1,200m and decrease the distance by 100m on each interval, right down until you reach zero.

Give yourself a one-minute active recovery between reps.

Latest Stories

View all

#WOTW: Summer Track Session

#WOTW: Summer Track Session

Warm-Up 1,200m easy pace Main Set: Aerobic Strength & Endurance Block 1: Long Repeats (Aerobic threshold focus) 4 x 1,200m (3 laps on a standard track) at a strong aerobic effort (roughly 75 - 80% max effort; “comfortably hard”)Recovery: 2...

Read more

#WOTW: Rox Lyfe HYROX Series

#WOTW: Rox Lyfe HYROX Series

The Ultimate Full-Body Partner Workout When it comes to warming up, everyone has a preferred method. Some start with a gentle jog, others use the rowing machine or x-trainer. The key is to raise your heart rate and get your...

Read more

#WOTW: Tour de France Cycling Series

#WOTW: Tour de France Cycling Series

Tour de France-inspired Bike Session Total time: ~60 minutes (can be adjusted) Warm-up - 10 minutes Easy spin at a comfortable cadence (around 85–95 rpm) Keep resistance low, focus on smooth pedal strokes Main set - 40 minutes 3 x...

Read more