WATTBIKE TIPS

How to set the right cadence and resistance for the NFG Force Workout 

 

For a 500m effort, you may be tempted to go all out with maximum resistance on the Wattbike. Don’t fall for this trap! Pushing yourself that hard is not an efficient use of energy, and will most likely leave your legs feeling like lead for the rest of the workout. Not ideal. For shorter efforts, like the 500m, you are better off scaling the resistance down to suit you and your power levels.

 

This can be done by finding the right cadence (rpm) and resistance that works for you as an individual. In turn, this will enable you to get a better time and a better score for your team. So keep reading to find out how to load yourself up correctly for the NFG final.

 

Warm-Up

 

The first element to using any fitness equipment is getting the right warm-up resistance to enable you to warm up properly. The Wattbike is no different. We would recommend the warm up resistances in the table below. Feel free to go lower or higher than recommended, as this table is just a guide. (We will also be available on the day in a designated Wattbike warm-up area for further tips and guidance).

 

For your warm up, cycle at 90 RPM and adjust the air resistance until you feel you are exercising at around a 3-4 effort out of 10, where 10 is absolute maximal effort.

 

Resistance setting recommendations on a Wattbike Pro and Trainer

Male Conditioned - Air Resistance 4 (Trainer) / Air Resistance 1 (Pro)

Male Athletic - Air Resistance 5 (Trainer) / Air Resistance 2 (Pro)

 

Female Conditioned - Air Resistance 3 (Trainer) / Air Resistance 1 (Pro)

Female Athletic - Air Resistance 4 (Trainer) / Air Resistance 1.5 (Pro)



Conditioned = Regular gym goer, exercising 2-3 times per week

Athletic = Regular gym goer or athlete, exercising 3+ times per week

Gearing up for the 500m

The 500m will last between 25 and 40 seconds depending on your fitness level. Efforts around this length of time require both power and speed endurance. You will need to use a relatively high cadence and resistance to achieve your best in this event. Aim for a cadence between 110-140 RPM, and use the tables below to figure out which air and magnetic resistance will suit you best.

RESISTANCE SETTINGS FOR A WATTBIKE TRAINER 

Male:

Under 50kg / Air Setting 4 / Magnet Setting 1

51-55kg / Air Setting 5 / Magnet Setting 1

56-60kg / Air Setting 6 / Magnet Setting 1

61-65kg / Air Setting 7 / Magnet Setting 1

66-70kg / Air Setting 8 / Magnet Setting 1

71-75kg / Air Setting 9 / Magnet Setting 1

76-80kg / Air Setting 10 / Magnet Setting 1

81-85kg / Air Setting 10 / Magnet Setting 4

86-90kg / Air Setting 10 / Magnet Setting 5

91-95kg / Air Setting 10 / Magnet Setting 5

96-100kg / Air Setting 7 / Magnet Setting 6

101-105kg / Air Setting 7 / Magnet Setting 6

106-110kg / Air Setting 8 / Magnet Setting 6

111-115kg / Air Setting 9 / Magnet Setting 6

116-120kg / Air Setting 10 / Magnet Setting 6

121-1255kg / Air Setting 4 / Magnet Setting 7

 

Female:

Under 45kg / Air Setting 3 / Magnet Setting 1

46-50kg / Air Setting 4 / Magnet Setting 1

51-55kg / Air Setting 4 / Magnet Setting 1

56-60kg / Air Setting 4 / Magnet Setting 1

61-65kg / Air Setting 5 / Magnet Setting 1

66-70kg / Air Setting 6 / Magnet Setting 1

71-75kg / Air Setting 7 / Magnet Setting 1

76-80kg / Air Setting 8 / Magnet Setting 1

81-85kg / Air Setting 9 / Magnet Setting 1

86-90kg / Air Setting 9 / Magnet Setting 1

91-95kg / Air Setting 10 / Magnet Setting 1

96-100kg / Air Setting 10 / Magnet Setting 4

101-105kg / Air Setting 10 / Magnet Setting 5

106-110kg / Air Setting 10 / Magnet Setting 5

111-115kg / Air Setting 7 / Magnet Setting 6

116-120kg / Air Setting 7 / Magnet Setting 6

 

RESISTANCE SETTINGS FOR A WATTBIKE PRO 

Male:

Under 50kg / Air Setting 1 / Magnet Setting 1

51-55kg / Air Setting 2 / Magnet Setting 1

56-60kg / Air Setting 2 / Magnet Setting 1

61-65kg / Air Setting 3 / Magnet Setting 1

66-70kg / Air Setting 3 / Magnet Setting 1

71-75kg / Air Setting 4 / Magnet Setting 1

76-80kg / Air Setting 4 / Magnet Setting 1

81-85kg / Air Setting 4 / Magnet Setting 1

86-90kg / Air Setting 5 / Magnet Setting 1

91-95kg / Air Setting 5 / Magnet Setting 1

96-100kg / Air Setting 6 / Magnet Setting 1

101-105kg / Air Setting 6 / Magnet Setting 1

106-110kg / Air Setting 7 / Magnet Setting 1

111-115kg / Air Setting 7 / Magnet Setting 1

116-120kg / Air Setting 8 / Magnet Setting 1

121-1255kg / Air Setting 8 / Magnet Setting 1

 

Female:

Under 45kg / Air Setting 1 / Magnet Setting 1

46-50kg / Air Setting 1 / Magnet Setting 1

51-55kg / Air Setting 2 / Magnet Setting 1

56-60kg / Air Setting 2 / Magnet Setting 1

61-65kg / Air Setting 2 / Magnet Setting 1

66-70kg / Air Setting 2 / Magnet Setting 1

71-75kg / Air Setting 3 / Magnet Setting 1

76-80kg / Air Setting 3 / Magnet Setting 1

81-85kg / Air Setting 3 / Magnet Setting 1

86-90kg / Air Setting 4 / Magnet Setting 1

91-95kg / Air Setting 4 / Magnet Setting 1

96-100kg / Air Setting 5 / Magnet Setting 1

101-105kg / Air Setting 5 / Magnet Setting 1

106-110kg / Air Setting 5 / Magnet Setting 1

111-115kg / Air Setting 5 / Magnet Setting 1

116-120kg / Air Setting 6 / Magnet Setting 1

Even though 500m may seem like a short effort, you still need to pace yourself in order to get the best time. Going all out for the entirety of the distance could make the 500m feel more like 5000m, which is not ideal when you have a whole workout to get through. 

A good pacing strategy for the 500m may look like the below:

  • 0-100m: short, fairly hard sprint to get your legs going

  • 100-300m: settle on your cadence target and keep the legs ticking consistently

  • 300-500m: sprint for the line!

 

Cheering and motivational shouts from your teammates are highly encouraged!

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For more information on cadence and resistance, check out this video: https://www.youtube.com/watch?v=gu8wZye1_dk

For more information on how to read your Wattbike data, read this blogpost : https://wattbike.com/gb/blog/wattbike-data-101-data