Wattbike General Rugby Conditioning Plan

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

Was this article helpful?
0 out of 0 found this helpful
Have more questions? Submit a request

Comments

0 comments

Article is closed for comments.