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I’ve just joined a gym and they’ve some wattbikes. Enjoying doing intervals but I’m interested in what is best bang for buck and how often I should be doing them.
I ride outside once a week for three hours steady with a mate.
Usually go to the gym 3-4 times a week with typically 30-45 mins on the bike.
Any sessions, tips and help would be appreciated.
I like the idea of aiming for a higher watt per kilo. Probably at about 3 at the moment.
Not knowing your training history I’d probably go sweetspot twice a week and pad the rest out with endurance… the 3 hour steady ride is good, definitely keep that if weather allows.
Grow the length of the intervals before progressing with intensity.
The classic FTP builder is 2*20 at sweetspot (~90% FTP).
Maybe start on 2*15 or even 3*10 to get a feel for it.
Thanks. I’ve a heart rate monitor, what sort of heart rate would sweet spot be (max heart rate 183). Or perceived effort.
Thanks in advance
The wattbike will have a FTP test program. Basically hardest consistent effort for 20 minutes which will give you your average watts.
That gives your the ~90% option which you can set into various training options on the wattbike.
Over Unders for the win, horrible to do but they work.
Nice one cheers