Wattbike Power Cycling Course Manual

Wattbike Power Cycling:
course manual
Bringing accurate
performance data and
technique feedback to
group cycling
www.wattbike.com
Contents
Outline of the Wattbike power cycling instructor course
Course assessment
Wattbike power cycling
Skills of instructing and motivation
Wattbike health and safety guidelines
Introduction to the Wattbike
How the Wattbike works
How to set zero on a Wattbike
Wattbike cycling position and set-up
Pedalling technique
Upper body, core and lower body
Air resistance, cadence and power
Power to weight ratio
Wattbike power cycling class design
Warm-up and cool-down
Wattbike cycling tests
Suggested Wattbike power cycling workouts
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25
27
28
32
35
40
APPENDICES
Physical Activity Readiness Questionnaire (PAR-Q)
Informed consent
Bibliography
Course evaluation form
44
45
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47
www.wattbike.com
CONTACT US
Phone: +44 (0)115 9455454
Email: info@wattbike.com
Web: www.wattbike.com
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Wattbike Power Cycling: course manual
Outline of the Wattbike power cycling

instructor course
Registration
The Wattbike performance monitor (active session on Wattbikes)
Wattbike cycling position set-up (active session on Wattbikes)
10:30-11:00
Using the software (Wattbike Expert and Power Cycling)
11:00-11:15
Break
11:15-12:15
Masterclass including pedalling technique, seated vs out of the saddle, warm-up (body charge)
and cool-down (body recharge)
12:15-13:00
Lunch
13:00-15:00
Understanding the workout design principles of a Wattbike power cycling class

Heart rate and power training zones/Borg scale
Cadence/power/heart rate
Tests
15:00-15:15
Break
15:15-15:30
Written assessment (multiple choice questionnaire)
15:30-17:30
Personal assessment/presentations
17:30-17:50
Q&A
17:50-18:00
Evaluation
Close
www.wattbike.com
09:00-09:15
09:15-10:30
4
Course assessment
The course assessment consists of two parts:
1. A multiple choice questionnaire (you must achieve 90% to pass)
2. A personal assessment
While there will be a continuous assessment of your performance across the whole course, you must pass the personal assessment before you can
be approved as a Wattbike power cycling instructor.
The aim of the personal assessment is for you to

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Wattbike Expert software
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NB: A Wattbike power cycling instructor needs to be able to demonstrate good technique when teaching a power cycling class.
The personal assessment is split into two sections your Wattbike master instructor will allocate one of each section (example: A1 = Demonstrate
Wattbike cycling position and set-up, and teach a pedalling technique workout) although throughout the personal assessment you will be expected
to demonstrate all the key knowledge and skills you have learnt from the online prior learning and reading modules, and during the course.
You will be given up to 15 minutes to plan a 5-10 minute presentation that you will then teach to the group.
Assessment sections
A. Wattbike cycling position and set-up
B. Warm-up body charge
C. Cool-down body recharge
1. Pedalling technique workout

2. Using heart rate to monitor a class
3. Using cadence and power to monitor a class
www.wattbike.com
During the assessment process you will be expected to demonstrate the skills of instructing and motivation described in the skills of instructing and
motivation section of this manual.
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Wattbike power cycling

The principles of Wattbike power cycling
At Wattbike, we want participants of our power cycling classes to
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Enjoying a safe and effective workout

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It is important that we keep the workout safe. Correct Wattbike cycling position set-up for each of your participants is essential for safe operation.
Using structured warm-ups and cool-downs will ensure that your participants are well prepared for the workout and recover post-workout.
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to revisit your class time and time again.
Learn about cycling

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We want the workouts to represent good cycling knowledge, teaching and safety throughout each class, every time you teach. When people like
what they are doing, learn and improve, they are more likely to return to your class and hopefully test their ability outdoors.
Work out effectively and see the benefits

Many group cycling classes dont have the ability to visually monitor the performance of each participant.
The five key focus points for a Wattbike power cycling instructor to monitor for each participant are as follows:
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www.wattbike.com
Selecting the correct air brake resistance level and cadence range for each participant is a key skill of a Wattbike power cycling instructor.
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cadence levels within heart rate workout zones, and improving all these aspects over time.
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Skills of instructing and motivation

Teaching a Wattbike power cycling class
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instructors is to get caught up in the terminology and blind participants with science. It is important to remember that information delivered is only
powerful when understood.
It is a fundamental part of delivering successful classes to use easily understandable language. You will be continually assessed throughout the
course on your instructing and motivational skills.
To ensure that you are using the correct language and that the information is being understood, use the following three-step process.
Step 1 Establish your class objective

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I want the participants in my group cycling class to

(write your answer here)
Examples include

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the language that I use
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www.wattbike.com
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much information that will confuse both you and your participants.
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Step 2 Establish an objective for each block of your class

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For example, the following is a block of work from the warm-up of a 60-minute group cycling class. The objective here could be:

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Time duration
6secs
6secs
6secs
2.42
Rev out
Recovery
Rev out
Recovery
Rev out
Recovery
Beginners cadence
Max
80
Max
80
Max
70-80
Intermediate cadence
Max
85
Max
85
Max
80-85
Advanced cadence
Max
90
Max
90
Max
85-90
Step 3 Develop your own language

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terms which are common in the cycling world. List your own alternatives based on the class participants that you may have. Where possible, limit the
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Terminology
Alternative
Cadence
Power
Speed
Pace
Intensity
Rev out
This list can then be used for multiple classes and will form the basis of the information that you deliver.
How to create the greatest impact when teaching
www.wattbike.com
Each Wattbike power cycling class should be a positive experience for all of your participants. Your language should focus on the positive.
For example, when cueing participants on technique, always refer to what you would like your participants to do rather than what they are doing
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Negative cueing
Positive cueing
Dont only push through the pedal
Focus on good technique throughout the entire pedal stroke
Dont lock out your elbows
Keep your elbows soft
Dont go above 90rpm
Keep your cadence below 90rpm
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By keeping the focus on positive aspects, your participants will increase their knowledge of correct cycling technique. This will enhance both their
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Visual cueing
To create a positive Wattbike power cycling class you need to make sure that all the information you deliver is completely understood and
followed by each and every one of your participants and caters for all learning styles. It is therefore important to use both visual and verbal cues
when teaching.
Below are the key visual methods for teaching a successful group cycling class.
Posture and position

The most powerful visual tool that you have as a Wattbike power cycling instructor is your own posture and position on the bike. Consistently review
your own position and posture by using mirrors and video to self-critique.
Hand gestures
As Wattbike power cycling instructors it is important to maintain the persona of a cyclist which means showcasing and role demonstrating great
technique at all times. While using hand gestures can be a very powerful way of attracting attention, they should be used sparingly to create impact.
Too many hand gestures will detract from great cycling technique.
Facial expressions and eye contact

The use of facial expressions is a very powerful method of showing both intensity and feel for any workout. By showing the intensity of the workout
through our face, your participants receive a representation of how they should be feeling. Eye contact is also a useful tool to receive feedback from
any individual and also as a method of directing feedback or technique advice. Use eye contact to scan the class and give advice where required.
Pre-Wattbike power cycling workout procedure

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documentation (PAR-Q, informed consent)
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workout do a quick check and help out where needed
Wattbike power cycling procedure at the start and during a class

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Post-Wattbike power cycling workout procedure

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www.wattbike.com

9
Wattbike health and safety guidelines

This section outlines the health safeguards and precautions for the installation and safe use of the Wattbike.
Please read this section carefully before installing or using the Wattbike.
Health and safety precautions

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DO NOT
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user manual
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WARNING
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Notes
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PIC OR NOTES TO GO HERE
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Introduction to the Wattbike

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power output and cycling technique.
The accuracy of the Wattbike means that it is possible to test and train individuals using either the onboard performance computer, or for added
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the best position for their training.
The Wattbikes incomparable design and robust build means that it is suitable for everyone from children to Olympic champions, and is used
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The benefits of using the Wattbike

Just some of the benefits of using a Wattbike are
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cater for beginners through to elite cyclists
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level (revolutions per minute) with conversions to speed and pace
per kilometre
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for interactive power cycling classes
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standard toe clips the pedals can easily be changed for
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Wattbike performance computer
www.wattbike.com
11
Wattbike performance computer

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included in the online learning materials.
This is one of the online prior reading modules which you should have completed prior to the course.
Your Wattbike master instructor will explain the monitor in detail throughout the course and you will be given the opportunity throughout the
course to use it. You will be expected to know your way around the Wattbike performance computer by the end of the course and demonstrate its
functions during your personal assessment.
The Wattbike performance computer

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TIME
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www.wattbike.com
POLAR
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METRES
Wattbike Expert software

Wattbike Expert software is our very powerful real-time monitoring and analysis software which you can use with individual participants and even
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users, it is a storage area to easily log and compare workouts, whereas for sports scientists it allows the testing of cyclists easily, and analysis in
amazing depth. For group cycling it can be used for racing to add some excitement to the class.
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analysis of every single pedal turn.
Wattbike Power Cycling software

Wattbike Power Cycling software allows you to display all the performance parameters for all participants of your class on a big screen, adding
another dimension to training with Wattbikes
In real time you can show any combination of power, speed, cadence (rpm), heart rate and distance in individual training zones for each participant.
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individual participant is as simple as a mouse click.
All the data can be saved in the software for further analysis or for tracking progress.
There is also a great piece of race software included so that you can introduce a competitive element to your workouts where appropriate.
Wattbike Power Cycling software is an integral part of the Wattbike Power Cycling programme and will be used extensively throughout the
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Wattbike Expert and Wattbike Power Cycling software can be downloaded free at www.wattbike.com
Notes
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www.wattbike.com
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13

Knowing how the Wattbike works is an important aspect of using the Wattbike. It will help you understand and structure group cycling classes for
each individual participant. In this section you will learn how the Wattbike works and why it is an accurate, repeatable and comparable cycling tool.
The Wattbike displays absolute mechanical power in Watts. The amount of power produced is calculated from
the sum of all the forces applied to the chain through the cranks.
Load cell
Despite there being only one load cell, the sequencing of the applied force is measured according to each leg position. The double action of the legs
press with left and recover with right press with right and recover with left gives the total force applied to the chain.
Magnet sensors
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The time for a half turn (180) is measured. The pedal motion has near constant velocity, so we can calculate the position in degrees with the time.
Polar View (force curve)

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The angle of peak force gives the picture of the riding position. If the rider stands up or moves the saddle backward/forward, the angle will change.
Influence of the air and magnetic resistance

The bike uses a combined air and magnetic resistance to provide a resistance that the rider works against. Both braking systems increase the
resistance the rider experiences.
Influence of the chain

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Calibration
The Wattbike is factory calibrated and does not need recalibrating. The only procedure needed is the set zero function
(see section on how to set zero on a Wattbike).
It is very accurate. The mean accuracy of the Wattbike is typically within 2% (-0.42% +/- 1.21%) South Australian Institute of Sport, 31/3/2010.
www.wattbike.com
Split down into intermediate ranges, the Wattbike accuracy is typically within 2% (over the full range 0-3760W).
14
Air and magnetic brake

The Wattbike features a unique patent-protected dual braking system to recreate the feel of cycling.
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The combination of an air brake gear lever and magnetic lever means that the Wattbike can be used for high cadence (pedal revolutions per minute,
rpm) low wattage at one extreme, and low cadence (rpm) high wattage at the other.
For most workouts, only the air brake gear lever is needed. The air brake gear lever can be adjusted during a workout without compromising
the validity of the data.
Notes
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15
How to set zero on a Wattbike

Your Wattbike master instructor will explain why it is important to periodically set zero on a Wattbike and show you how to do it.
Select Setup from the Main menu then Memory and simultaneously press all four buttons.
Rotate the pedals backwards for a few revolutions to unload the Wattbike. The cranks should be unladened and in a horizontal position.
Press ENTER the monitor will automatically set zero.
Which Wattbike?
It is important that Wattbike power cycling instructors understand which Wattbike is needed for an individual participant.
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This section gives you a short guide on how to select the right bike for your group cycling participants.
There are two Wattbike models to choose from; the Trainer and the Pro.
Whats the difference?

Both Wattbikes have the same measurement system, accuracy, monitor and Wattbike Expert software functions and deliver a professional range of
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The Trainer is low to medium resistance while the Pro is medium to high resistance.
There is an overlap from the Trainer to the Pro at the medium level. At each equivalent resistance level and cadence, the Trainer power output (W) is
approximately 57% of the equivalent output on the Pro.
Simply put, if you cycled at 90 cadence on the Wattbike Trainer at resistance level 1, you would produce 85W and, at resistance level 10, 225W.
On the Wattbike Pro, resistance level 1 at 90 cadence delivers 150W and, at resistance level 10, 390W.
How to choose the right Wattbike for your participants

The choice is easier to make if the Wattbike is for individual use. If it will be used by others (family members, young adults/children) then the choice
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www.wattbike.com
Choosing the right Wattbike

The Wattbike Trainer is the preferred model for most people and almost all of the people who are likely to attend your classes, as they can use the
combination of the air brake and the magnetic brake to replicate any desired power to meet practical exercise and training needs.
If your participants do not fall into any of the following categories, we would recommend the Wattbike Trainer.
16
If the Wattbike is for individual use then the following guidelines may be of use.
A Wattbike Pro is suitable if your participants:

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Wattbike cycling tests)
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Wattbike Pro should still be your choice)
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You really should consider having at least one Wattbike Trainer and one Wattbike Pro
if your participants:

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Throughout this manual we will indicate when it is appropriate to use the Wattbike Pro or the Wattbike Trainer.
Notes
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17
Wattbike cycling position and set-up

It is important that you set up a safe and comfortable cycling position for all your group cycling class participants. The correct set-up is crucial to
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demonstrate your understanding of bike set-up during both the course and during the personal assessment process.
This is one of the online learning modules which you should have completed prior to the course.
The correct sequence for set-up is: saddle height, horizontal saddle position, handlebar height and horizontal handlebar position.
Before starting, ensure that the saddle is horizontal, using a spirit level if necessary.
Saddle height
The easiest way to get a rough height for the saddle height is to stand the participant next to the
bike with the foot heel pushed into the back stabiliser, then lift the saddle up so that the top of the
saddle is level with the boney protrusion of the hip.
Sit the participant on the Wattbike and bring the pedals to the vertical position in line with the
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straight (but not locked out).
25-300
When clipped in (or with feet in the toe clips) and with the pedal at its longest stroke (in line with
the seat tube), there should be an approximate 25-300 bend on the knee. Your participant should
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backwards; they should be able to complete rotations with only a slight rocking of the hips and without
the legs locking out.
Saddle horizontal position

With the feet clipped in (or in the toe clips), bring the pedals to the horizontal position. Drop a plumb line from the front of the knee it should fall
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Handlebar height (saddle to handlebar difference)

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general exercise classes, the saddle and handlebars should be at the same height.
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handlebars they should be able to hold position.
British Cycling guidelines are relative to a cyclists height:
Saddle to handlebar difference (cm)
155
165
175
185
10
www.wattbike.com
Rider height (cm)
18
Handlebar horizontal position

Ask your participant to place their hands on the handlebars and bring the pedals horizontal. Drop a plumb
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handlebars backwards/forwards to get the correct position.
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By following these simple steps, your participants will be placed in the optimum position for both comfort
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muscles and subsequently technique. Ensure that you follow these simple steps with every new participant
and recap where required with your existing, regular participants.
www.wattbike.com
Examples of good cycling positions
19
Pedalling technique
One of the unique features of the Wattbike is the ability to monitor pedalling technique as your group cycling class participants ride. Along with bike
set-up, it is a key area Wattbike power cycling instructors are expected to understand and demonstrate.
Your Wattbike master instructor will spend some considerable time explaining, demonstrating and getting you to practise cycling technique and you will be
expected to demonstrate a good understanding of pedalling technique during the personal assessment.
This section explains in some detail what the Wattbike force curve shows and issues surrounding pedalling technique.
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position of the pedals during each pedal revolution you can play around with the graph, pushing on the left leg will create a large force shape on
the left, pushing hard on the right leg will enlarge the graph on the right.
On the Wattbike performance computer you also see a percentage beneath each side, telling you how much power each leg is generating.
Standing up and altering your cycling technique will produce a change in the graph.
How to read the graph

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There are four distinct points in the pedal stroke which are explained below.
A
Average angle to force
peak in whole session
Right leg: 109
Average angle to force

peak in whole session
Left leg: 109
C
Display shown from the Wattbike Expert software
www.wattbike.com
Where the pedals are

Point A
Point B
Point C
Point D
Both pedals are in a vertical line. Your left leg is at the highest point, your right leg is vertical at its lowest point.
Both pedals are horizontal, the left leg on the drive phase, the right leg on the recovery phase.
Both pedals are vertical. Your left leg is at the bottom of the revolution and your right leg is at the top.
Both pedals are horizontal, the right leg on the drive phase, the left leg on the recovery phase.
20
What your legs are doing

Moving from point A to point B As you start to drive with your left leg, the graph moves anticlockwise from A to B. The left leg begins to apply force
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right leg.
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the recovery.
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to left leg.
Example shapes
Figure of eight Beginner

This cyclist is losing too much pedal momentum on the transition from right leg to left leg
(point 1) and left leg to right leg (point 2) with virtually no pull-up during the recovery.
Tip: Being properly attached in the toe cages or using cycling shoes will help pulling up
during the recovery.
The peanut Good

This cyclist maintains some pedal momentum between leg drives. However, there is still a
noticeable loss of momentum.
Tip: Imagine scraping mud off the ball of your shoes to help extend the leg drive and improve
the transitions.
The sausage Elite

The cyclist has a large rounded shape, which is consistent, balanced between each leg, and
they maintain good pedal momentum throughout. Typical shape of a strong drive and a
balanced recovery.
The angle of peak force should be the same in each leg. However, the actual angle of peak force is dependent upon a number of things:
your cycling position, whether in a seated or standing position and whether using high/low resistance settings and/or high or low cadence.
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cadence levels is a key component of getting the best out of your Wattbike power cycling classes.
Your Wattbike master instructor will demonstrate the different angles of peak force and explain the reasons for the differences.
www.wattbike.com
Angle of peak force
21
Upper body, core and lower body

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The upper body

The position of the upper body is vital to achieving results when using the Wattbike. The positioning of the hands will determine: posture, breathing
function and comfort levels. The three main positions in which you can place the hands are as follows:
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This is a hand position that will encourage a comfortable, postural position. Encourage participants
to open their hands wide so that the outside of the hands are touching the inside of the handlebars.
This will ensure that a participants chest is open making breathing easier, especially during any
recovery phase.
Also encourage participants to relax the shoulders, apply a loose grip on the handlebars and keep
the elbows soft. This will ensure that no energy is wasted through excessive tension through the
upper-body muscles.
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This position may be a more comfortable cycling position allowing increased muscular recruitment
in the hips. Encourage participants to keep their elbows soft, the shoulders relaxed and to focus the
eyes forward.
Look for excessive rounding of the upper back and forward head posture as this will both be uncomfortable after a period of time but also waste energy and restrict correct breathing function.
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www.wattbike.com
22
This position is commonly used during time trials or triathlons to achieve the most aerodynamic
position and to eliminate any excessive weight distribution through the upper body. Some of your
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the shoulders and elbows to avoid excessive tension.
The core
The core is an essential part of any exercise to maintain stability. When cycling, the body is in a fairly stable position but the core muscles can still be
utilised to increase stability and the power produced. The best way to engage the core is to slide the hips to the back of the saddle so that the hips
are on the widest part and brace the mid section to engage the abdominals. By doing this, any excessive movement or bouncing will be reduced,
maximising the power produced through the pedals.
The lower body

Each pedal stroke has a push phase and a recovery phase.
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Provided that the bike is set up correctly, the predominant muscles recruited during this movement are the gluteals, quadriceps and calf muscles.
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However, to produce the maximum power output and maintain cadence, the pull phase is equally important yet often neglected in cycle technique.
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Often cycling participants focus on a technique that provides a big push phase on each leg which essentially eliminates the pull phase, resulting in a
movement that would have sticking points or corners, commonly known as cycling in squares.
As the focus here is on maximising the use of the quadriceps, the hamstrings are under-utilised and often muscular imbalance and knee pain can
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Teach your participants to

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Seated vs standing pedalling technique why seated is best

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We think this is mistake for general exercise use. Riding out of the saddle is a specialised skill and an advanced technique for professional/serious
cyclists. It can be taught but as a general rule it is not appropriate for Wattbike power cycling classes.
Our experience is that most people cannot maintain any semblance of pedalling technique when out of the saddle. Any perceived advantages of
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becomes extreme.
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heart rate to do higher intensity interval workouts to achieve smooth, consistent and improved overall performance.
Riding out of the saddle may increase muscle activity of the hip and knee extensors but this is of no use if pedalling technique and physiological
response are compromised.
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speed, power output and physiological response.
Your Wattbike master instructor will get you to replicate standing (and show the effects) during the masterclass section of this course. We do not expect to
see standing used during your personal assessment.
www.wattbike.com
Apart from demonstrating the effects of standing, this course assumes that all Wattbike power cycling workouts are in the seated position with good
pedalling technique.
23
Ten ways to improve your participants force curve

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3 Consider recommending that they invest in a good pair of cycling shoes. The use of training shoes will generally compromise the force
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pedal revolution.
6 Note that the Wattbike can be used for high cadence low wattage at one extreme, and low cadence (rpm) high wattage at the other.
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50-200 depending on the type of cycling they do.
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angle of peak force and set the display bar at the bottom of the screen to show all the left- and right-leg parameters.
9 4FUUIFNBTQFDJDDZDMJOHFFDUJWFOFTTXPSLPVUXIFSFUIFZDPODFOUSBUFTPMFMZPOJNQSPWJOHUIFJSQFEBMMJOHBDUJPOBOEGPSDFDVSWF
rather than on distance, speed, wattage, heart rate, etc. Split the workout into short intervals and gradually expand the time of each
interval as they improve.
For example:

t
t
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YNJOVUFT NJOVUFSFTUCFUXFFOFBDIJOUFSWBM
10 Then try a 20-minute session holding the force curve for the full 20 minutes.
Notes
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www.wattbike.com
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24
Air resistance, cadence and power

It is important that you understand the relationship of the air resistance (levels 1-10), cadence and power outputs shown on the Wattbike
performance computer. In this section we explain this relationship.
You will be expected to understand this relationship by the end of the course and demonstrate that understanding during your personal assessment.
Within the calibration range of each Wattbike and, for every air resistance setting of the Wattbike and cadence combination, the Watts output is
known. This makes it relatively simple to set the resistance and cadence to achieve a required output. Exercising, training and testing on a Wattbike
are therefore accurate, repeatable and comparable.
The following tables approximate the power output in Watts for selected combinations of cadence and air resistance settings for both the Wattbike
Pro and the Wattbike Trainer, clearly demonstrating the importance of leg speed.
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resistance setting) with the full range of air resistance settings available on the Wattbike Trainer.
At 100 cadence, the minimum power output on the Wattbike Pro is 195W at resistance level 1 up to 520W at resistance level 10.
On the Wattbike Trainer the range at 100 cadence is 110W at resistance level 1 through to 300W at resistance level 10.
Use the following tables to establish the correct power output (in Watts) by resistance setting and cadence (in 5rpm bands) required for any particular
training session. For ease of reference, the Watts have been rounded to the nearest 5W.
Cadence
(rpm)
Level 1
(W)
Level 2
(W)
Level 3
(W)
Level 4
(W)
Level 5
(W)
Level 6
(W)
Level 7
(W)
Level 8
(W)
Level 9
(W)
Level 10
(W)
40
25
30
30
40
45
45
50
50
55
55
45
35
40
40
45
50
55
55
60
60
65
50
40
40
50
55
60
65
70
70
75
80
55
50
50
60
70
75
80
90
95
100
105
60
60
60
70
80
90
100
110
115
120
125
65
70
80
90
100
115
125
135
150
155
160
70
85
90
105
120
135
150
165
175
185
190
75
100
105
130
150
175
185
200
210
225
240
80
115
125
150
170
195
215
235
250
270
280
85
130
145
170
195
225
260
275
295
320
340
90
150
165
200
235
265
300
325
350
375
390
95
175
185
225
265
310
350
375
400
425
450
100
195
215
260
310
355
395
430
465
500
520
105
210
230
295
350
400
445
490
525
565
600
110
245
270
330
395
455
510
555
600
645
675
115
270
310
380
445
515
575
625
675
725
760
120
300
335
410
490
570
640
695
750
810
850
125
340
370
460
550
650
740
785
835
925
950
130
360
405
495
600
705
785
855
925
995
1045
www.wattbike.com
Wattbike Pro
25
Wattbike Trainer
Cadence
(rpm)
Level 1
(W)
Level 2
(W)
Level 3
(W)
Level 4
(W)
Level 5
(W)
Level 6
(W)
Level 7
(W)
Level 8
(W)
Level 9
(W)
Level 10
(W)
40
15
15
15
20
25
25
20
30
30
30
45
20
20
20
25
30
30
30
35
35
35
50
25
25
25
30
35
35
40
40
45
45
55
30
30
35
40
40
45
50
50
55
55
60
35
35
40
45
50
55
60
65
70
70
65
40
45
50
55
65
70
75
80
85
90
70
50
50
60
70
75
85
95
100
105
110
75
55
60
70
80
95
105
115
120
130
135
80
65
70
85
95
110
125
135
145
155
160
85
75
80
100
115
130
145
160
170
180
190
90
85
95
115
135
150
170
185
200
215
225
95
100
110
130
155
175
200
215
230
245
260
100
110
125
150
175
200
225
245
265
285
300
105
125
140
170
200
230
260
280
300
325
340
110
140
155
190
225
260
290
320
340
365
385
115
155
175
210
250
290
325
355
385
415
435
120
170
190
235
280
325
365
395
490
460
485
125
190
210
260
310
360
405
440
480
513
540
130
210
230
280
340
400
450
490
530
570
595
Notes
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
www.wattbike.com
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
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26
Power to weight ratio

Remember the Wattbike displays absolute mechanical power in Watts. One way to utilise the Wattbikes power data is to determine power to weight
SBUJP<1LH>BOEVTFUIJTJOGPSNBUJPOUPPQUJNJTFQFSGPSNBODF
In this section we discuss the relevance of power to weight ratio and its practical application.
What is power to weight ratio?

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'PSFYBNQMF JGBDZDMJTUQSPEVDFTBNBYJNVNNJOVUFQPXFSPG8EVSJOHBDZDMJOHUFTUBOEXFJHITLH UIFQPXFSUPXFJHIUSBUJP<1LH>JT

expressed as
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The advantage of the Wattbike is the control and immediate accurate feedback on relevant parameters such as resistance, cadence, power output
and pedalling technique to optimise performance.
Notes
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___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
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www.wattbike.com
___________________________________________________________________________________________________________________________
27
Wattbike power cycling class design

In this section we outline the basic principles behind the design of a group cycling class.
Your Wattbike master instructor will explain in more detail, and you will experience a masterclass during the course. You will be expected to
demonstrate a good understanding of Wattbike power cycling class design during the personal assessment.
Workout design
Every workout you design must have a purpose and be set in the context of a periodised and individual exercise/training programme. Workouts
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steady-state aerobic workouts as you do on higher intensity interval workouts. It is important to try and match participants within individual classes
or ensure that you recognise and allow for the ability range of individual riders.
Each workout should consist of

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The main workout can be continuous in nature or consist of long/short intervals. It depends on the purpose of the workout. Dont forget to make
your workouts fun, entertaining and exciting!
Please refer to the suggested workouts section of this manual.
Heart rate and power training zones

Wherever possible you should assess each individual participant and establish their Wattbike heart rate and power training zones. This will help you
to design appropriate Wattbike power cycling classes to meet the needs of your participants.
)FBSUSBUFTBSFNFBTVSFECZDPOOFDUJOHBIFBSUSBUFNPOJUPSUPUIF8BUUCJLF DPEFE4VVOUPBOE(BSNJOBOEVODPEFE1PMBS<)3SFDFJWFSSFRVJSFE
GPS1PMBS>

We have adopted the British Cycling methodology for calculating heart rate and power training zones. This methodology has been expanded to
include a table of recommended Wattbike cadence and air resistance settings to achieve the heart rate and power zones required.
5IFUSBJOJOH[POFTBSFCBTFEPOUIFSFTVMUTPGB8BUUCJLFDZDMJOHUFTUUPOEPSFTUJNBUFZPVSQBSUJDJQBOUTNBYJNVNNJOVUFQPXFSBOENBYJNVN
heart rate (see the section on Wattbike cycling tests).
In general, a workout where the heart rate is 50 beats below maximum heart rate is recovery or base endurance. 30 to 50 beats below maximum is
endurance training, 15 to 30 beats below maximum is intensive training, and 0 to 15 beats below is very short, high-intensity interval training. Once
you have carried out a Wattbike cycling test or used an estimated method to calculate your participants maximum heart rate, you will be able to
work out individual Wattbike air resistance and cadence settings that apply to each of the heart rate and power training zones using the tables
provided in this manual (see the section on air resistance, cadence and power).
The key measures you should use to establish (or estimate) heart rate and power training zones are heart rate (bpm), Watts (W) and cadence (rpm).
www.wattbike.com
This means that it is possible to exercise/train with the correct heart rate, power, cadence and air resistance for an exercise/training workout
of known duration/distance and intensity. You can choose to design classes by any combination of heart rate, power, cadence and air
resistance setting.
28
Training zones are determined by percentage of maximum heart rate (MHR), percentage of maximum minute power and duration.
Each training zone has a different purpose as defined in the following table:
Training zone
Purpose
% MHR
% MMP
3FDPWFSZ
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and recovery

1. Basic
Establish base
endurance
60-65
35-45
2. Relaxed. Able to carry on a conversation.
90-300
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Heart rate and respiration up. May sweat.

3. Intensive
Improve
sustainable power
75-85
55-65
5. Hard work. Heart rate and respiration up.

Carbon dioxide build up. Sweating.
Breathing hard.
45-120
4. Intensive
Push threshold up
82-89
65-75
6. Stressed. Panting. Sweating freely.
30-60
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percentage of
maximal aerobic
power

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power output
intervals

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power output
/"

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a conversation.
&YUSFNFMZTUSFTTGVM(BTQJOH
Sweating heavily.

4IPSU
intervals
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DZDMJTUTUIFEVSBUJPOTSFDPNNFOEFEGPS8BUUCJLFQPXFSDZDMJOHDMBTTFTSFFDUUIFQVSQPTFPGFBDIQBSUJDVMBSXPSLPVUBOEUIFBNPVOUPGUJNFJUJT
sensible to spend on a Wattbike 30-60 minutes in a class environment.
Notes
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
www.wattbike.com
___________________________________________________________________________________________________________________________
29
The following table summarises the purpose and physiological adaptation of each of the training zones:
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and recovery
*ODSFBTFCMPPEPXUPNVTDMFTUPVTI
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out waste products and provide nutrients training response
;POF
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endurance
*NQSPWFTGBUNFUBCPMJTN HFUTNVTDMFT
tendons/ligaments/nerves used in
cycling, increases economy
;POF
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technique/skill
Zone 3
Improve
sustainable power
Improves carbohydrate metabolism,

changes some fast twitch muscle to
slow twitch
Improved sustainable power, good for

all cycling events
Zone 4
Push threshold up
Improves carbohydrate metabolism,

develops lactate threshold, changes
some fast twitch muscle to slow twitch
Improved sustainable race pace, useful

during tapering or pre-competition
preloads: too much time in this zone
can cause staleness
Sustain a high
QFSDFOUBHFPG
maximal aerobic
power
Develops cardiovascular system and

Improved time trialing ability and
702max, improves anaerobic energy
resistance to short-term fatigue
production and speeds turnover of waste
products
Zone 5
Zone 6
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body for harder training, works on
technique/skill
Increase maximum
power output
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power output
*ODSFBTFTNBYJNVNNVTDMFQPXFS
develops neural control of pedaling at
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starting power, sprint speed and the
BCJMJUZUPKVNQBXBZGSPNUIFCVODI
Borg scale Rate of perceived exertion (RPE)
www.wattbike.com
:PVDBOBMTPVTFUIF#PSHTDBMFBTBOJOEJDBUPSPGJOUFOTJUZoBHPPEWFSCBMXBZPGOEJOHPVUIPXZPVSDMBTTQBSUJDJQBOUTBSFGFFMJOH 4PVSDF#PSH(
(1998), Borgs rate of perceived exertion and pain scale). Come up with your own verbal descriptions of RPE using everyday, simple language.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
VERY, VERY EASY

VERY EASY
EASY
7&3: 7&3:-*()5
7&3:-*()5
'"*3-:-*()5
SOMEWHAT HARD
HARD
VERY HARD
VERY, VERY HARD
30
Cadence and power

You will recall from the air resistance, cadence and power section that for each air resistance level on the Wattbike and every cadence level, the
power output is known. This means that you can tailor your workouts to the needs of individual participants heart rate and power training zones,
making sure that they are always exercising at the correct level.
Using high and low resistance

Question:
If a high resistance produces greater power, does this mean that it is always better to use a high-resistance setting?
Answer:
*OBXPSEA/0
The same amount of power (Watts) applied to each pedal revolution will produce the same result whether it is applied when using a
high-resistance setting or when a lower setting is employed.
In the case of a high-resistance setting, the power will be applied through a slower movement working against a higher load.
Conversely, in the case of a lower resistance setting, the power is applied more quickly working against a lighter load.
For the same power output, a lower resistance setting will require a higher cadence but less force. Conversely, a higher resistance
setting allows a higher power output for a given cadence but requires more force.
Question:
What cadence should I set? Is there an optimum one?
Answer:
For general exercise, the ideal setting is one that allows comfortable pedal spinning at a cadence of between 70-90 pedal
revolutions per minute more experienced cyclists may be able to maintain a cadence of 90-110 revolutions per minute and trained
cyclists in excess of 110 revolutions per minute sprinters can reach 140+. Depending on the circumstances, cadence can vary from
50 to 200rpm.
It is important that you design your workouts to reflect the cadence range needed for each particular workout getting the right air
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the course.
Fluid intake during a group cycling class

Almost any dehydration impairs performance and it is important to design into your workouts a
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dehydration on performance.
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days, much more may be needed (up to 3 litres).
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,
bodyweight lost is equivalent to 1 litre of dehydration.
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3
during a power cycling class try to get into a regular habit of encouraging them to drink
every 5-10 minutes.
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$
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www.wattbike.com
Intensity and duration of exercise, external temperature and humidity determine the amount of
water lost through sweating. Water loss (dehydration) can seriously impair a workout and subsequent recovery, so careful attention to the drinking strategy of your participants is important.
31
Warm-up and cool-down

Warm-up and cool-down are very important and form the basis of many group cycling classes. In this section, warm-up and cool-down are
explained in detail, and throughout the Wattbike power cycling instructor course, you will be experiencing the recommended warm-up and
cool-down workouts.
Your Wattbike master instructor will lead you through one of our recommended warm-ups and, again, as with Wattbike cycling position, set-up and
pedalling technique, you will be expected to demonstrate your understanding of warm-up and cool-down throughout the course and during the personal
assessment process.
This is one of the online learning modules which you should have completed prior to the course.
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cycling classes.
Warm-up body charge

Warming up before exercising is important and is an integral part of any Wattbike power cycling class. Warming up correctly will improve overall
cycling technique and class performance we call it body charging. This should be a positive experience for your participants.
Your Wattbike master instructor will take you through a Wattbike warm-up during the masterclass session of the course. You will be expected to understand
and demonstrate the principles of a good warm-up as part of your personal assessment.
In this section we explain the general principles that underpin a good warm-up.
A warm-up should

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How long should a warm-up last?

The duration of a warm-up depends on the overall time of the training session and the intensity of the session, and will vary between 5 minutes and
20 minutes.
What does a Wattbike power cycling instructor do during a warm-up?

The warm-up is your time to
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- Technique
- Cadence
- Power output
- Heart rate
- Air brake resistance setting
www.wattbike.com

32
Recommended warm-ups
You are recommended to read through our online Wattbike training guide to fully appreciate the various warm-ups that should be done before any
power cycling class. Warm-up may vary depending on the intensity of the workout.
The recommended warm-up for the different type of workouts by training zone are

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;POFoXBSNVQNJOVUFTQSPHSFTTJWFSFDPWFSZo[POFT DPPMEPXONJOVUFTBUSFDPWFSZ[POF
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5FDIOJRVF [POFBOEBCPWF BOENJOVUFUFTUoUIFTFXPSLPVUTIBWFBTQFDJDXBSNVQXIJDIJTCBTFEPO..1(see the Wattbike
cycling tests section for definition and the Wattbike training guide for the 20-minute warm-up). This warm-up is also a good low-resistance/
leg speed workout that can be incorporated into group cycling classes.
Notes
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___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
www.wattbike.com
___________________________________________________________________________________________________________________________
33
Cool-down body recharge

A cool-down is equally important as a warm-up and, again, is an integral part of any Wattbike power cycling class we call it the Body Recharge. This
should be a positive experience for your participants.
Your Wattbike master instructor will take you through a Wattbike cool-down during the masterclass session of the course. You will be expected to
understand and demonstrate the principles of a good cool-down as part of your personal assessment.
In this section, we explain the general principles that underpin a good cool-down there are more detailed warm-up and cool-down sections later in
this manual.
The name cool-down suggests the end of a class. Commonly this could be rushed, people tend to leave and the importance of a cool-down is not
PGUFODPNNVOJDBUFEFFDUJWFMZCZJOTUSVDUPST
A cool-down should

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"MMPXUJNFGPSIZESBUJPO
How long should a cool-down last?

The duration of a cool-down depends on the overall time of the training session and the intensity of the session,
and will vary between 5 minutes and 20 minutes see the more detailed warm-up and cool-down sections of this manual.
What does a Wattbike power cycling instructor do during a cool-down?

The cool-down is your time to

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Recommended cool-downs
www.wattbike.com
The recommended cool-down for the different types of workout

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34
Wattbike cycling tests

This section sets out some of the basic tests you can use to help you assess the training zones and Wattbike resistance levels, cadence and power
output which will apply to individual participants of your power cycling classes.
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In addition, the consistent and reliable data output from a Wattbike cycling test is available to track direct changes in your participants performance
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This section is not an exhaustive manual of Wattbike cycling tests but the tests selected cover the requirements of this course. You may wish to
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is required.
Initial testing provides the data and information required to start a Wattbike power cycling class. Ongoing regular testing will give you a picture of
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monitor changes in performance.
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Before any test is undertaken your participant should warm-up correctly. Following completion of a test they should also cool-down correctly.
Each test has a recommended warm-up and cool-down and each test protocol clearly states the applicability of the test to individual Wattbike users.
To use a Wattbike effectively you need to know or estimate your participants

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Maximum minute power is the average power output (in Watts) achieved during a Wattbike cycling 3-minute test, and maximum heart rate is the highest
heart rate achieved during the test.
Warning
Do not guess any of these requirements. Use the test in this guide to determine your participants personal values.
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tests are not suitable for anyone under the age of 18 unless under supervision.
Dont forget to obtain a Physical Activity Readiness Questionnaire (PAR-Q) and informed consent form before you
test any participant.
www.wattbike.com
NOTE: You can only suggest to members that they do a Max HR test, otherwise they can use an estimated HR.
35
The tests
3-minute aerobic test
This test estimates aerobic capacity. The absolute average power and maximum heart rate achieved during the test can be used as an estimate of
maximum minute power and maximum heart rate to calculate heart rate and power training zones. Aerobic capacity is related to the ability to
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Conducting the 3-minute aerobic test

Warm up for 10-20 minutes at low intensity to moderate intensity with a cadence of 70-90rpm. Include 3 x 6 second high-cadence sprints in your
warm-up (use the 20-minute warm-up in the Wattbike training guide).
1. From the Main menu select Workout (down button), press ENTER. Select new workout (down button) and set up a New workout for a
time of 3 minutes.
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is required.
3. From the Main menu go to Setup, select HR and press ENTER this goes to the HR setup screen, select ANT chest belt or Polar uncoded
chest belt (not forgetting to connect the HR interface cable for Polar) and follow the instructions on the display.
4. When connected, press ESC until the display returns to the Main menu. The HR belt is now connected.
5. Press ESC until the display returns to the Main menu.
6. From Custom workout (Main menu Workout Custom) select the 3-minute workout. Select the Watts display screen (consider using
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7. Set the air resistance lever to the required level.
8. From a static starting position your participant should pedal, in a seated position, at a cadence (rpm) that can be maintained for
3 minutes (recommended 90-110rpm).
Record
Power average (W) this is the estimate of maximum minute power (use Recall to get this information and also note the average cadence).
The maximum heart rate that your participant achieved (you will need to watch for this visually during the test, or record separately)
this is the estimate of maximum heart rate.
Use the maximum heart rate and maximum minute power with the table in the heart rate and power training zones section.
Air resistance setting and cadence recommendations based on 3-minute test results
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setting. For this test, the magnetic climb lever should ALWAYS be set at 1.
A little experimentation will quickly establish the correct setting and cadence combination.
Air resistance setting and cadence recommendations for the 3-minute aerobic test
Cadence should normally be in the range 90-110 revolutions per minute for this test.
Lower than 90rpm may be relevant for inexperienced cyclists and higher than 110rpm for experienced cyclists although very low cadences may
indicate too high an air resistance setting and very high cadences too low an air resistance setting. We suggest you settle on 100rpm as
a benchmark.
Within the calibration range of each Wattbike, and for every air resistance setting of the Wattbike and cadence combination, the Watts output is
known. This makes it relatively simple to set the resistance and cadence to achieve a required output. Training and testing on a Wattbike is therefore
reliable, accurate and comparable.
www.wattbike.com
The following tables approximate the power output in Watts for selected combinations of cadence and air resistance settings for both the Wattbike
Pro and the Wattbike Trainer, clearly demonstrating the importance of leg speed.
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range 1-5 on the Wattbike Pro (in exceptional circumstances powerful cyclists may need a higher resistance setting) with the full range of air
resistance settings available on the Wattbike Trainer.
36
At 100 cadence, the minimum power output on the Wattbike Pro is 195W at resistance level 1, up to 520W at resistance level 10. On the Wattbike
Trainer, the range at 100 cadence is 110W at resistance level 1, through to 300W at resistance level 10.
As a general rule, if your 3-minute test score is more than 280-320W, you can train on either the Wattbike Pro or Wattbike Trainer although for higher
scores the Wattbike Pro is more appropriate. If your score is under 300W then it is recommended that you train on the Wattbike Trainer although
note there is some overlap between the Wattbike models.
Resistance levels 5-10 on the Wattbike Trainer overlap resistance levels 1-3/4 on the Wattbike Pro.
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Wattbike Pro air resistance cadence/power table

Rpm/resistance
level
1
(W)
2
(W)
3
(W)
4
(W)
5
(W)
6
(W)
7
(W)
8
(W)
9
(W)
10
(W)
80
115
125
150
170
195
215
235
250
270
280
85
130
145
170
195
225
260
275
295
320
340
90
150
165
200
235
265
300
325
350
375
390
95
175
185
225
265
310
350
375
400
425
450
100
195
215
260
310
355
395
430
465
500
520
105
210
230
295
350
400
445
490
525
565
600
110
245
270
330
395
455
510
555
600
645
675
115
270
310
380
445
515
575
625
675
725
760
120
300
335
410
490
570
640
695
750
810
850
Wattbike Trainer air resistance cadence/power table

Rpm/resistance
level
1
(W)
2
(W)
3
(W)
4
(W)
5
(W)
6
(W)
7
(W)
8
(W)
9
(W)
10
(W)
80
65
70
85
95
110
125
135
145
155
160
85
75
80
100
115
130
145
160
170
180
190
90
85
95
115
135
150
170
185
200
215
225
95
100
110
130
155
175
200
215
230
245
260
100
110
125
150
175
200
225
245
265
285
300
105
125
140
170
200
230
260
280
300
325
340
110
140
155
190
225
260
290
320
340
365
385
115
155
175
210
250
290
325
355
385
415
435
120
170
190
235
280
325
365
395
430
460
485
Careful selection of the air resistance setting and cadence range is important as the best result is achieved by maintaining constant cadence and
power (Watts) output throughout the whole 3 minutes of the test.
Example
This means they will produce an average power in Watts of 260W equivalent to a speed of 40.8kph and a distance of 2,040m in 3 minutes. For the
purposes of the example, assume maximum heart rate during the 3 minutes is 188. Maximum minute power is 260 Watts and maximum heart rate is
188bpm for the purpose of calculating heart rate and power training zones. If they weigh 75kg, then power to weight ratio is 3.47W/kg, i.e., 260/75.
www.wattbike.com
The air resistance lever is set at level 3 on the Wattbike Pro and your participant rides at 100 cadence for 3 minutes.
37
Applying this information to the British Cycling power and heart rate training zone chart gives the following training zones:
Training zone
Purpose
% MHR
HR (bpm)
% MMP
Power (Watts)
Recovery
Regeneration
and recovery
<60
<133
<35
<91
1. Basic
Establish
base endurance
60-65
113-122
35-45
91-117
#BTJD
*NQSPWFFDJFODZ

3. Intensive
Improve
sustainable power
75-85
141-154
55-65
143-169
4. Intensive
Push threshold up
82-89
154-167
65-75
169-195
5. Maximal
Sustain high
percentage of
maximal
aerobic power
89-94
167-177
75-85
195-221
6. Maximal
Increase
maximum power
output
94+
>177
85-100
221-260
Supra-maximal
Increase sprint
power output
10-minute progress check

This test is a progress check of aerobic capacity using the result of the 3-minute aerobic test to set the sub-maximal level. It has the advantage of
being less fatiguing than a maximal test and has a short recovery period.
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power output.
Conducting the Wattbike 10-minute progress check

1. This is a sub-maximal progress check based on the average power achieved during the 3-minute aerobic test
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is required
3. In Setup, select HR and press ENTER, this goes to the HR setup screen, select ANT chest belt or Polar uncoded chest belt (not forgetting
to connect the HR interface cable for Polar) and follow the instructions on the display
4. When connected, press ESC until the display returns to the Main menu the HR belt is now connected
5. In the Main menu, select Recall and the Set split set the split intervals for 1 minute
6. Press ESC until the display returns to the Main menu
7. Warm up for 5 minutes at 50% of the average power achieved in the 3-minute aerobic test
8. From the Main menu, select Workout (down button), press ENTER, select new workout (down button) and set up a New workout for a
time of 10 minutes
9. From Custom workout (Main menu Workout Custom) select the 10-minute workout; select the Watts display screen (consider using
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10. Set the air resistance lever to the setting used during the 3-minute aerobic test
www.wattbike.com
11. From a static starting position, your participant should pedal at an even cadence keeping the power at 70% of the power achieved in the
3-minute test
12. Record the average HR at the end of each 1 minute (use the Recall Summary split information to get this information, once the test has
been completed) for comparison against future progress checks
38
The table below may be of help when calculating 50% and 70% of 3-minute power.
Example
3mins
100 (W)
125 (W)
150 (W)
175 (W)
200 (W)
225 (W)
250 (W)
275 (W)
300 (W)
325 (W)
50%
50 (W)
62.5 (W)
75 (W)
87.5 (W)
100 (W)
112.5 (W)
125 (W)
137.5 (W)
150 (W)
162.5 (W)
70%
70 (W)
87.5 (W)
105 (W)
122.5 (W)
140 (W)
157.5 (W)
175 (W)
192.5 (W)
210 (W)
227.5 (W)
3mins
350 (W)
375 (W)
400 (W)
425 (W)
450 (W)
475 (W)
500 (W)
50%
175 (W)
187.5 (W)
200 (W)
212.5 (W)
225 (W)
237.5 (W)
250 (W)
70%
245 (W)
262.5 (W)
280 (W)
297.5 (W)
315 (W)
332.5 (W)
350 (W)
The air resistance lever is set at setting 3 on the Wattbike Pro and they ride at 100 cadence for 3 minutes. The maximum minute power is 260 Watts.
10-minute progress check

t
t
t
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www.wattbike.com

39
Suggested Wattbike power cycling workouts

The 30-minute express, zones 1-3, leg speed and technique workout
Purpose
To improve pedalling technique, develop leg speed and adapt to the 20-minute Wattbike warm-up routine. Also useful for good zones 1-3
cardiovascular conditioning.
30 minutes continuous cycling comprising

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- Warm-up
- Heart rate progression
- Developing leg speed/cadence

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- Increasing cadence and power

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Whole session with the air resistance at lowest setting OR setting appropriate to individual maximum minute power warm-up level and
concentrating on pedalling technique throughout monitor heart rates at all times.
Time
duration
5mins
2mins
2mins
2mins
1.30mins 30secs
2mins
6secs
1min
6secs
1min
6secs
Beginners
80
85
90
95
100
Intermediate
85
90
95
100
Advanced
90
95
100
105
2.42mins 10mins
105+
80
Max
80
Max
80
Max
70-80
< 75
105
110+
85
Max
85
Max
85
Max
80-90
< 80
110
max
90
Max
90
Max
90
Max
90
< 90
The 45-minute express, technique, leg speed and zones 1-4 interval workout
Purpose:
www.wattbike.com
To improve pedalling technique and develop leg speed. Also useful for good zones 1-4 cardiovascular conditioning. Includes a motivating/
benchmark 500m sprint time trial.

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concentrating on pedalling technique throughout)
- Warm-up



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(reduce resistance) monitor heart rates at all times
- Beginners same cadence, monitor heart rate (suggest 80-85)
- Intermediate increase cadence on the last 3 minutes (suggest 85-90 intervals 1 and 2 and 90-95 last interval)
- Advanced increase cadence by 5 each 3-minute block (suggest 85-90, 90-95, 95-100)

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power warm-up level and concentrating on pedalling technique throughout)
40
Time
Cadence
Instructions
Notes
NJOVUF

1SPHSFTTJWFMZJODSFBTFDBEFODF
warm-up, technique review
4UBSUPMJHIU
1 minute
80-85
Progressively increase cadence,

Progress naturally
1 minute
85-90
.BJOUBJOUIF31.PSBEKVTUBJSCSBLFTFUUJOH
1 minute
90-95
NJOVUF

.BY
3FWPVU
75-80
Recovery
Technique refresh
.BY
3FWPVU
30 seconds
75-80
Recovery
Technique refresh
2 minutes
80-85
Technique refresh
3 x 3 minute progressive rides
3 minutes
85-90
Interval 1
2 minutes
70-80
Recovery
Beginners same cadence,

monitor heart rate
3 minutes
90-95
Interval 2
2 minutes
70-80
Recovery
3 minutes
95-100
Interval 3
2 minutes
70-80
Recovery
500 metre
(1 minute)
Max
Time trial
Record times
3 minutes
70-80
Recovery
Technique refresh during recovery
10 minutes
< 75
Recovery/cool-down
Monitor heart rates, maintain technique
TFDPOET
30 seconds
TFDPOET
Intermediate increase cadence on the

last 3 minutes
Advanced increase cadence by 5 each
3-minute block
Technique refresh during recovery
Set-up
3 minutes
Notes
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________
www.wattbike.com
___________________________________________________________________________________________________________________________
41
The 60-minute express, leg speed, technique and zones 1-4 interval endurance workout
Purpose
To improve pedalling technique, develop leg speed and base endurance.

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- Warm-up



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(reduce resistance) monitor heart rates at all times
- Beginners same cadence (suggested range 80-95)
- Intermediate increase cadence on the last 3-minute interval (suggest range 85-100)
- Advanced increase cadence by 5 each 3-minute interval (suggest range 90-100+)

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power warm-up level and concentrating on pedalling technique throughout)
Warm-up
Time duration
5mins
2mins
2mins
2mins
1.30mins
30secs
2mins
6secs
1min
6secs
1min
6secs
2.42mins
Beginners
cadence
80
85
90
95
100
105+
80
Max
80
Max
80
Max
70-80
Intermediate
cadence
85
90
95
100
105
110+
85
Max
85
Max
85
Max
80-90
Advanced
cadence
90
95
100
105
110
Max
90
Max
90
Max
90
Max
90
3-minute set-up
Main workout 3 x 6 minute intervals, 3-minute recovery between intervals
Time duration
6mins
3mins
6mins
3mins
6mins
3mins
10mins
Beginners
cadence
80-85
70
85-90
70
90-95
70
< 80 declining
Intermediate
cadence
85-90
75
90-95
75
95-100
75
< 85 declining
Advanced
cadence
90
80
95
80
100+
80
< 90 declining
www.wattbike.com
3-minutes recovery then into 10 minutes cool-down
42
www.wattbike.com
Appendices
43
Physical Activity Readiness Questionnaire (PAR-Q)

1"32XJMMUFMMZPVJGZPVTIPVMEDIFDLXJUIZPVSEPDUPSCFGPSFZPVTJHOJDBOUMZDIBOHFZPVSQIZTJDBMBDUJWJUZQBUUFSOT*GZPVBSFPWFSZFBSTPGBHF
and are not used to being very active, check with your doctor. Common sense is your best guide when answering these questions.
Please read carefully and answer each one honestly: check YES or NO.
1MFBTFUJDLFJUIFS:&4PS/0
Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor?
Yes
No
Do you feel pain in your chest when you do physical activity?
Yes
No
In the past month, have you experienced chest pain when you were not doing physical activity?
Yes
No
Do you lose your balance because of dizziness or do you ever lose consciousness?
Yes
No
%PZPVIBWFBCPOFPSKPJOUQSPCMFN GPSFYBNQMF CBDL LOFFPSIJQ

UIBUDPVMECFNBEFXPSTFCZBDIBOHFJOZPVSQIZTJDBMBDUJWJUZ
Yes
No
Is your doctor currently prescribing medication for your blood pressure or heart condition?
Yes
No
Do you know of any other reason why you should not do physical activity?
Yes
No
If yes please comment:
YES to one or more questions:

You should consult with your doctor to clarify that it is safe for you to become physically active at this current time and in your current state
of health.
NO to all questions:
*UJTSFBTPOBCMZTBGFGPSZPVUPQBSUJDJQBUFJOQIZTJDBMBDUJWJUZ HSBEVBMMZCVJMEJOHVQGSPNZPVSDVSSFOUBCJMJUZMFWFM"UOFTTBQQSBJTBMDBOIFMQ
determine your ability levels.
I have read, understood and accurately completed this questionnaire. I confirm that I am voluntarily engaging in an acceptable level of exercise, and my
participation involves a risk of injury.
Signature
Print name
Date
Having answered YES to one of the above, I have sought medical advice and my doctor has agreed that I may exercise.
Signature
www.wattbike.com
Date
Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes invalid if your condition changes so
that you would answer YES to any of the seven questions.
44
Informed consent
Explanation of the exercise test You will perform a number of exercise tests. These tests will vary in exercise intensity. You will be monitored
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you may stop when you wish because of personal feelings of fatigue or discomfort.
Risks and discomfort There exists the possibility of certain changes occurring during these tests. They include abnormal blood pressure, fainting,
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situations that may arise.
Responsibilities of the client *OGPSNBUJPOZPVQPTTFTTBCPVUZPVSIFBMUITUBUVTPSQSFWJPVTFYQFSJFODFTPGVOVTVBMGFFMJOHTXJUIQIZTJDBMFPSU
NBZBFDUUIFTBGFUZBOEWBMVFPGZPVSFYFSDJTFUFTUT:PVSQSPNQUSFQPSUJOHPGGFFMJOHTPGFPSUEVSJOHUIFUFTUJOHJUTFMGJTBMTPPGHSFBUJNQPSUBODF
It is your responsibility to fully disclose such information when requested.
Benefits to be expected The results obtained from the series of tests will assist in evaluating what type of physical activities you may
participate in.
Freedom of consent Your permission to perform the exercise tests is voluntary. You are free to deny consent or stop at any point, if you so desire.
I have read this form and I understand the test procedures that I will perform. I consent to participate.
Wattbike power cycling instructor sign:

Print name:
Date:
Wattbike master instructor sign:

Print name:
www.wattbike.com
Date:
45
Bibliography
The Wattbike is a new development with state-of-the-art technology and software. The Wattbike Performance Monitor Firmware, Expert software
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associated software were all developed by Wattbike in-house and are the property and copyright of Wattbike Ltd.
"MMPGUIF8BUUCJLFNBUFSJBMJTPSJHJOBMBOESFMBUFTUPFJUIFSUIFTDJFODFPSQSBDUJDBMVTFPG TQFDJDBMMZ UIF8BUUCJLF'PSNPSFEFUBJMFEJOGPSNBUJPOPO
the basic science of force application (Newtons) and how to derive power in Watts, see any good science book.
The Wattbike documents referred to in the Wattbike Power Cycling manuals were all written by Eddie Fletcher, Wattbike sports scientist, and are
copyright of Wattbike Ltd.
They comprise:
Online prior learning modules
1.
2.
3.
4.
5.
6.
7.
8.
How the Wattbike Works

Wattbike Cycling Position and Set-up
Pedalling Technique
Air Resistance, Cadence and Power
Power to Weight Ratio
Wattbike Power Cycling Class Design
Warm-up and Cool-down
Wattbike Cycling Tests
And prior reading

1.
2.

Which Wattbike?
Wattbike Performance Computer
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www.wattbike.com
We have also used material from British Cycling Levels 1, 2 and 3 Coaching Handbooks.
46
Course evaluation form

Venue/facility:
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(PPE
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Any comments:
Course content:
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Any comments:
Anything else you would like to comment on:
Please continue overleaf if you require more space

www.wattbike.com
Name (optional):
Thank you for your time. We look forward to seeing you again in the future.
Please hand this form back to your trainer.
47
www.wattbike.com
Anything else you would like to comment on (continued):
48

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Wattbike Power Cycling:

Outline of the Wattbike power cycling

Using the software (Wattbike Expert and Power Cycling)

Understanding the workout design principles of a Wattbike power cycling class

Written assessment (multiple choice questionnaire)

The aim of the personal assessment is for you to

1. Pedalling technique workout

Wattbike power cycling

Enjoying a safe and effective workout

Learn about cycling

Work out effectively and see the benefits

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Skills of instructing and motivation

Step 1 Establish your class objective

I want the participants in my group cycling class to

*XBOUUIFQBSUJDJQBOUTJONZpower cycling class to understand the importance of the cool-down

Step 2 Establish an objective for each block of your class

Step 3 Develop your own language

How to create the greatest impact when teaching

Dont only push through the pedal

Focus on good technique throughout the entire pedal stroke

Dont lock out your elbows

Keep your elbows soft

Dont go above 90rpm

Keep your cadence below 90rpm

Posture and position

Facial expressions and eye contact

Pre-Wattbike power cycling workout procedure

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Wattbike power cycling procedure at the start and during a class

Post-Wattbike power cycling workout procedure

Wattbike health and safety guidelines

Health and safety precautions

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PIC OR NOTES TO GO HERE

Introduction to the Wattbike

The benefits of using the Wattbike

PIC OR NOTES TO GO HERE

Wattbike performance computer

The Wattbike performance computer

PIC OR NOTES TO GO HERE

Wattbike Expert software

Wattbike Power Cycling software

How the Wattbike works

Polar View (force curve)

Influence of the air and magnetic resistance

Influence of the chain

Air and magnetic brake

How to set zero on a Wattbike

Whats the difference?

How to choose the right Wattbike for your participants

Choosing the right Wattbike

A Wattbike Pro is suitable if your participants:

Wattbike cycling position and set-up

Saddle horizontal position

Handlebar height (saddle to handlebar difference)

Rider height (cm)

Handlebar horizontal position

Examples of good cycling positions

How to read the graph

Average angle to force

Where the pedals are

What your legs are doing

Figure of eight Beginner

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