JBST Indoor Biking by Wattage: Autumn

"Winter Watt-aero"

SESSION OBJECTIVE: to focus on holding a modest power and yet not go above aerobic-maximum HR (this is usally at around 80% of your HRmax - here's how to find your HRmax or
you can use this less accurate new HRmax calculator)

Learn to teach your muscles to hold an efficent power output.
This is only applicable to users of power-showing indoor trainers such as:
Cateye CS1000, Tacx iMagic, Tacx Flow, Computrainer, and others.

REMEMBER: keep smooth and breathe relaxed - FOCUS ON SMOOTH POWER
Don't forget: electric fan, breathable fabrics (no cotton T-shirts or thermals!)
5-7% carbohydrate-electrolyte sports drink and a towel and good tunes to hand.

You must read these terms of use before starting this or any other JBST session.
"Winter
Wattaero"		       54 minutes

 Time

 Approx Gear

 Cadence

 HR Zone
(% is % of HRmax)
Notes
(read beforehand)

 (mins)
 (chainwheel x cog)

 (approx. rpm)

 (approx bpm)
 

 15-18
WARM UP

 as per your
RAMP TEST

 
increasing thru'
75->85->95

 60%->80%

(easy up to
aerobic max)

 Warm up, no rush
start slowly and raise
power 25-watts every 3-mins.

Turn up music (and raise music tempo) at the end of warm up ready for the workout ...

 5

 39 x 17 <-> 15

 95
 130's
(or ~65-70%)		 1 minute on 17T
then 1minute on the 15T

 20

 Your choice of gear

 90-95
 HOLD THE WATTAGE THAT OCCURS
10-BEATS BELOW YOUR AEROBICMAX
WHEN DOING THE RAMP TEST		 Just focus on holding the gear and being supersmooth (your should not go above aerobic max)

 5

 39 x 17 <-> 15

 95
 130's
(or ~65-70%)

1 minute on 17T
then 1minute on the 15T

 20

 Your choice of gear

 90-95
 HOLD THE WATTAGE THAT OCCURS
10-BEATS BELOW YOUR AEROBICMAX
WHEN DOING THE RAMP TEST		 *On your aerobars focus on holding the gear and being supersmooth (your should not go above aerobic max)

 10
COOL DOWN

 39 x 18 -> 21

 85<-> 95
 130 -> 100 Cool down easy.
Gradually reduce gearing, let heat disperse and reduce volume/tempo of workout music.

Finish off your sports drink.


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© All copyright Joe Beer 2004.