10 Indoor Wattbike Hub Workouts to Improve Your Cycling Performance

OurWattbike Hub workoutsare going from strength to strength - having reached 4 million session uploads this year, and being named one of the fastest-growing training apps by Strava. We have loads of new workouts planned, but if you’re new to Wattbike, or you’re already a seasoned pro just looking for a challenge, here are ten Wattbike Hub workouts you should definitely dedicate a training session to.

Table of Contents:

• Why Try a Wattbike Hub Workout?
• Technique Session
• Aerobic Base Training
• Sustained Power Output Session
• Weight Management Sessions
• Sprint Training
• The Short Session
• Speedy Training
• Time Saving Cycling
• Race-Specific Training
• A Fun Workout
• Get the Wattbike Hub App

Why You Should Try a Wattbike Hub Workout

Keeping yourself motivated to use your indoor bike trainer is no easy feat. Most of us probably just want to curl up on the sofa with a hot cup of tea, but did you know that there is another way to stay warm during this cooler season? Hop on your Atom smart bike! There is no open fire in the world that compares to the warmth you get from a hot, sweaty cycling workout.

01. THE TECHNIQUE SESSION

Use theWattbike Polar View to track and improve your pedalling technique, and make sure your pedalling effectiveness does not worsen as you increase your cadence.

Total time 64 minutes

02.THE AEROBIC BASE ENDURANCE SESSION

This Wattbike Hub workout is great for building your base andimproving your cycling endurance.

Total time 44 minutes

03. THE SUSTAINED POWER OUTPUT SESSION

Prepare yourself for spring with this intense sustained power output session.

Total time 47 minutes

04. WEIGHT MANAGEMENT SESSION

If yourNew Year’s cycling resolution is to lose a few pounds, this is the Wattbike Hub workout for you.

Total time 40 minutes

05. THE SPRINT SESSION

Looking to improve your sprint power? Try this interval session from our Wattbike Hub workouts in order toimprove your sprint training.

Total time 25 minutes

06. THE SHORT ONE

HIIT 60:30s

Ahigh-intensity interval training session (HIIT) that includes a pre-built ramp to ease you into it. It’s short (25 minutes) but high impact, and will challenge pretty much every aspect of physiology that supports cycling performance on your Wattbike. If you overdid it over Christmas, this is the Wattbike Hub workout that’ll get you bouncing back into shape.

07. THE SPEEDY ONE

Speed: Descending Pyramid

Designed to increase your capacity for churning out repeated high power efforts, this 40-minute Wattbike Hub workout also includes a built-in warm-up and ramp, so you’re good to go early on. This session will helpimprove your recovery time, acclimatise to suffering and improve your cardio efficiency and burn calories. It’s tough, but it’ll get you places!

08. THE TIME SAVING ONE

Endurance: Building Blocks

An hour on the trainer equates to multiple hours work outdoors, so get that endurance training underway with this 57 minute session. Building Blocks will allow you work towards improving your body’s aerobic efficiency by exercising slow-twitch muscle fibres and making your body more efficient at supplying resources to your working muscles. It’s ideal for someone with ambitions ofgrand tours, but little time.

09. THE RACE-SPECIFIC ONE

Simulation: Solo attack simulation

Looking to build on your break away? This race simulation session is agreat workout for sportive riders that’ll have you pulling away from the peloton in no time. With race season fast approaching, now's the time to make your training more specific. This Wattbike Hub workout includes a warm-up, and then simulates the effort required for a 20km solo attack and sprint for the line. (57 minutes).

10. THE FUN ONE

Challenges: Wattbikers1k

If you’re simply looking to just bang out some big numbers, have some fun with the Wattbiker’s 1k. Although the leaderboard isn’t currently live (watch this space), see if you can beat the current champ, track cyclist Thomson Remo, who did it in 56 seconds.

Get Started on Your Wattbike Hub Workout Now

Download the Wattbike Hub, or check out thesefive sessions backed by the pros.

You can check out more of our training sessions in the app throughGoogle Play or the App Store, access some of our greattraining plans, or find yourclosest Wattbike class.

Support Your Training with Wattbike

We use unparalleled, accuratecycling data at Wattbike to support your indoor cycling performance. Encourage yourwinter training during the off-season, andlearn how to train during summer to help you achieve your performance goals.