About The Plan
Wattbike’s General Conditioning Rugby Plan is aimed at all levels of both Union and League rugby players and brings to bear the experience of Wattbike Sports Scientist Eddie Fletcher, who has worked with Premiership, Super League and International rugby teams to design Wattbike workouts for individual players.
This 9-week plan prepares players for both the aerobic demands and the leg speed sprint power ability required during a game.Following a lead-in week, it comprises two 4-week phases. Weeks 2 to 4 build by intensity, duration and leg speed, before week 5 repeats week 2 as a progress check and recovery from the high intensity of week 4. Weeks 6 - 8 continue to build on the first 4-week phase and again, week 9 mirrors week 6 as a progress check and recovery period from the high intensity of week 8.
How To Follow The Plan
To undertake this plan, players need to have reasonable fitness, no medical conditions or injuries and be familiar with the Wattbike.
Prior to beginning the plan, players should carry out one of the submax or max ramp tests in the Hub to establish training zones. This will ensure the plan workouts are tailored to the player’s individual metrics (power, heart rate and cadence) - check the Hub profile displays this updated information before starting the plan.
Warm-up / Cool-down Resistance
The first 10-minutes and last 5-minutes of each workout are warm-up and cool-down. Players using Wattbike Pro/Trainer or Nucleus should set the resistance for the warm-up and cool-down depending on their FTP / MMP from the pre-plan test.
Wattbike Pro Warm-up / Cool-down Resistance Settings
|
FTP |
Cadence |
Magnet |
Air Resistance |
|
<227w |
90 rpm |
1 |
1 |
|
228w < 255w |
90 rpm |
1 |
2 |
|
256w < 312w |
90 rpm |
1 |
3 |
|
> 312w |
90 rpm |
1 |
4 |
Wattbike Trainer Warm-up / Cool-down Resistance Settings
|
FTP |
Cadence |
Magnet |
Air Resistance |
|
<130w |
90 rpm |
1 |
1 |
|
131w < 142w |
90 rpm |
1 |
2 |
|
142w < 177w |
90 rpm |
1 |
3 |
|
178w < 213w |
90 rpm |
1 |
4 |
|
214w < 249w |
90 rpm |
1 |
5 |
|
250w < 277w |
90 rpm |
1 |
6 |
|
278w < 298w |
90 rpm |
1 |
7 |
|
299w < 319w |
90 rpm |
1 |
8 |
|
320w < 341w |
90 rpm |
1 |
9 |
|
>341w |
90 rpm |
1 |
10 |
Wattbike Nucleus Warm-up / Cool-down Resistance Settings
|
FTP |
Cadence |
Magnet |
Air Resistance |
|
<130w |
80 < 85 rpm |
1 |
1 |
|
131w < 142w |
90 rpm |
1 |
1 |
|
142w < 177w |
90 rpm |
1 |
2 |
|
178w < 213w |
90 rpm |
1 |
3 |
|
214w < 249w |
90 rpm |
1 |
4 |
|
250w < 277w |
90 rpm |
1 |
5 |
|
278w < 298w |
90 rpm |
1 |
6 |
|
299w < 319w |
90 rpm |
1 |
7 |
|
320w < 341w |
90 rpm |
1 |
8 |
|
>341w |
90 rpm |
1 |
9 |
Recovery Resistance
Always reduce the resistance for recoveries between intervals, or, particularly on the leg speed sprint power workouts, reduce the cadence (rpm) down during the short recovery periods.
Leg Speed Sprint Power Workout Resistance
For leg speed sprint power workouts (3, 4, 6, 10 and 15 second sprints) use the following resistance settings based on body mass.
Sprint Resistance Settings - Male - Wattbike Pro
|
Body Mass (kg) |
Magnet |
Air Resistance |
|
71 < 75 |
1 |
1 |
|
76 < 80 |
1 |
1 |
|
81 < 85 |
1 |
1 |
|
86 < 90 |
1 |
2 |
|
91 < 95 |
1 |
2 |
|
96 < 100 |
1 |
3 |
|
101 < 105 |
1 |
3 |
|
106 < 110 |
1 |
4 |
|
111 < 115 |
1 |
4 |
|
116 < 120 |
1 |
5 |
|
121< 125 |
1 |
5 |
|
126 < 130 |
1 |
6 |
|
131 < 135 |
1 |
6 |
Sprint Resistance Settings - Female - Wattbike Pro
|
Body Mass (kg) |
Magnet |
Air Resistance |
|
71 < 75 |
1 |
1 |
|
76 < 80 |
1 |
1 |
|
81 < 85 |
1 |
1 |
|
86 < 90 |
1 |
1 |
|
91 < 95 |
1 |
1 |
|
96 < 100 |
1 |
2 |
|
101 < 105 |
1 |
2 |
|
106 < 110 |
1 |
2 |
|
111 < 115 |
1 |
2 |
Sprint Resistance Settings - Male - Wattbike Trainer
|
Body Mass |
Magnet |
Air Resistance |
|
61 < 65 |
1 |
4 |
|
66 < 70 |
1 |
5 |
|
71 < 75 |
1 |
6 |
|
76 < 80 |
1 |
7 |
|
81 < 85 |
1 |
7 |
|
86 < 90 |
1 |
7 |
|
91 < 95 |
1 |
7 |
|
96 < 100 |
1 |
8 |
|
101 < 105 |
1 |
8 |
|
106 < 110 |
1 |
8 |
|
111 < 115 |
1 |
9 |
|
116 < 120 |
1 |
9 |
|
121 < 125 |
1 |
9 |
|
126 < 130 |
1 |
10 |
|
131 < 135 |
1 |
10 |
Sprint Resistance Settings - Female - Wattbike Trainer
|
Body Mass |
Magnet |
Air Resistance |
|
61< 65 |
1 |
2 |
|
66 < 70 |
1 |
3 |
|
71 < 75 |
1 |
4 |
|
76 < 80 |
1 |
5 |
|
81 < 85 |
1 |
6 |
|
86 < 90 |
1 |
6 |
|
91 < 95 |
1 |
6 |
|
96 < 100 |
1 |
7 |
|
101 < 105 |
1 |
7 |
|
106 < 110 |
1 |
7 |
|
111 < 115 |
1 |
7 |
Sprint Resistance Settings - Male - Wattbike Nucleus
|
Body Mass |
Magnet |
Air Resistance |
|
61 < 65 |
1 |
3 |
|
66 < 70 |
1 |
4 |
|
71 < 75 |
1 |
5 |
|
76 < 80 |
1 |
6 |
|
81 < 85 |
1 |
6 |
|
86 < 90 |
1 |
6 |
|
91 < 95 |
1 |
6 |
|
96 < 100 |
1 |
7 |
|
101 < 105 |
1 |
7 |
|
106 < 110 |
1 |
7 |
|
111 < 115 |
1 |
8 |
|
116 < 120 |
1 |
8 |
|
121 < 125 |
1 |
8 |
|
126 < 130 |
1 |
9 |
|
131 < 135 |
1 |
9 |
Sprint Resistance Settings - Female - Wattbike Nucleus
|
Body Mass |
Magnet |
Air Resistance |
|
61 < 65 |
1 |
1 |
|
66 < 70 |
1 |
2 |
|
71 < 75 |
1 |
3 |
|
76 < 80 |
1 |
4 |
|
81 < 85 |
1 |
5 |
|
86 < 90 |
1 |
5 |
|
91 < 95 |
1 |
5 |
|
96 < 100 |
1 |
6 |
|
101 < 105 |
1 |
6 |
|
106-110 |
1 |
6 |
|
111-115 |
1 |
6 |
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