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10
Wattbike Quick Start Guide | 04/2015-v1.3EN
Finding Out Your Training
Zones
An Important Note.
The test in this Quick Start Guide assumes a high level of basic fitness
and should not be attempted if you are a beginner or have been recently
ill or injured. If in doubt consult your Doctor before you commence a
Wattbike test or training plan. The tests are not suitable for children or
young adults under the age of 18 unless under supervision.
The Wattbike comes with a full range of built in testing and training functions
to guide you through your training. The best way to get the most out of your
Wattbike is to do a 3 Minute Test to establish your Training Zones. Training
smarter and at the right intensity will help you leave the peloton in your wake!
• If you haven’t done so already, link up your HR Belt and, if you’d like,
any other ANT+ devices too.
The 3 Minute Test
This test is a very good indicator of aerobic capacity
and will be the basis on which your training zones are
calculated.
For best results, prior to completing the test we
recommend you warm-up thoroughly following the
Wattbike Standard 20 Minute Warm Up Protocol
(right).
To warm up:
1. Select
Just Ride
on the main screen, enter
the appropriate weight.
2. Get comfortable on the bike and select an
appropriate gear using the air resistance lever on the left hand side (to
be able to maintain a cadence in excess of 90rpm). Make sure the magnet
resistance is set to 1.
3. Follow the 20’ warm up plan. Once completed you are ready for the test.
Time Cadence
5’ 90
2’ 95
2’ 100
2’ 105
1’ 30” 110
30” 120
2’ 90
6” Max
1’ 90
6” Max
1’ 90
6” Max
2’ 42” 90
Quick start guide.indd 10 28/04/2015 12:39