Job search
Job Search

Promotional Feature: Wattbike: harnessing the power of HIIT

As a self-powered piece of kit, the Wattbike allows a user to go from zero to maximum effort immediately – making it a compelling choice for HIIT workouts, classes and circuits

Published in Health Club Management 2016 issue 8
Read on turning pages | Download PDF of this issue
Wattbike’s intensity starts and stops with the individual
Wattbike’s intensity starts and stops with the individual

Interval training has been a key part of elite training programmes for numerous years, as many sports require short, fast spurts of movement at high intensities. Recently this has been more widely recognised, and in 2014 high intensity interval training (HIIT) made its first appearance in the American College of Sports Medicine (ACSM) Worldwide Survey of Fitness Trends, topping the list.

HIIT gets heart rates high and maintains this level, resulting in burning more fat, improved cardio health, accelerated metabolism and greater muscle mass, all in less time than steady state exercise. The body’s repair cycle is pushed, meaning that between sessions and for 24 hours after, the body is still burning fat and calories.

The Wattbike is one of the few pieces of equipment that can deliver the most effective, accurate and reliable HIIT sessions. Adam Daniel, Wattbike master trainer and owner of Life:Lab – a London-based, results-driven performance hub – explains....

SELF-POWERED
The Wattbike allows a user to go from zero to maximum effort immediately, which you can’t do with other equipment which has a lag, or an intensity tail-off.

From the first revolution on the pedal, you are creating power: thousands of Watts in seconds, and the ability to hit high levels repeatedly with numbers that you can monitor and benchmark.

Being self-powered, the Wattbike doesn’t dictate what the body does. Instead, it’s down to the individual to power the machine. The free-wheel – it isn’t fixed – means that as soon as a person stops pedalling, their numbers hit zero again. There’s no continuous spinning, which means there’s no hiding. The intensity starts and stops with the individual – fantastic when monitoring a HIIT session.

INTENSITY AND ACCURACY
The Wattbike has an inbuilt 30-second test in its monitor. It’s the perfect benchmark recording for HIIT as it has a fatigue factor. It’s a form of reliable data, to repeatedly use over time to track the increase in maximum efforts.

Meanwhile the six-second test is also a great, short burst at maximal effort to create a baseline fitness measure.

Coaches and PTs deliver HIIT training but are often unable to manage intensity, or tailor sessions to the specifics of an individual. Exercise repetitions often start at maximal output, then tail off to become almost non-existent by the final repetition.

Using the Wattbike, a person can perform the submaximal ramp test first, designed to scale a level of fitness and to estimate maximum minute power (MMP) and maximum heart rate (MHR). From these, specifics to the session can be set so the workout is effective and accurate to the individual’s ability, rather than relying on the inaccuracies of perceived effort.

USING VISUALS
HIIT training is all about knowing your numbers. There should be no guesswork, or estimating perceived effort. The best way to engage the user with this is to create visuals and cues so they know instantly when to increase intensity.

To aid this, Wattbike launched the Wattbike Hub app to provide everything a fitness consumer now demands: tests, workout and plans, as well as feedback and workout analysis. The new workouts are standalone sessions which the user can select and ride against. They are based on the results from the tests performed on the Wattbike and use motivational ‘traffic light’ colour-coded dials to show whether the user is hitting their targets.

VISCERAL EXPERIENCE
Sounds can be just as much of a motivator in fitness as visuals, if not more so.

Due to the air resistance, when people are working hard and cycling at a high wattage on the Wattbike, there is a big sound to match the effort. Feedback has told us that within a gym, studio or HIIT setting, this can be an incredibly motivating visceral experience.

The sound of someone working really hard can encourage and push everyone else to work harder, ensuring that HIIT sessions stay at a sprint, rather than falling into a slog.

The Wattbike is in its natural form of training during a HIIT session. It can easily be combined with other forms of training within a circuit setting as you can ‘hop on and off’ the Wattbike and be instantly working at high intensities.

The bike can be used by all, regardless of abilities or goals, as its measures can provide a baseline fitness measure that can be used consistently to show adaptations and performance over time.

Wattbike HIIT Workout

20 minute warm up

Main set
20 secs on, 40 secs off: x7 reps
- 3 minute recovery

20 secs on, 50 secs off: x7 reps
- 3 min recovery

20 secs on, 60 secs off: x7 reps

The new Wattbike workouts are standalone sessions
The new Wattbike workouts are standalone sessions

Wattbike

TEL: +44 (0)115 9455450
EMAIL: [email protected]
WEB: www.wattbike.com

Sign up for FREE ezines & magazines
Sports jobs
Everyone Active
featured job

Swimming Teachers

Everyone Active
Salary: Competitive hourly rate
Job location: Nationwide

Recreation Assistant

Legacy Leisure
Salary:
Location: Cardiff, UK

Recreation Assistant

Parkwood Leisure
Salary: Competitive
Location: Bristol, UK

Swimming Instructors

Legacy Leisure
Salary: £12 per hour
Location: Erewash District, UK

Yoga Instructor

Lex Leisure
Salary: Competitive
Location: West Bridgford, Nottingham, UK

Group Fitness Instructor

Lex Leisure
Salary: Competitive
Location: West Bridgford, Nottingham, UK

Group Fitness Instructor

Lex Leisure
Salary: Competitive
Location: West Bridgford, Nottingham, UK

Group Fitness Instructor

Lex Leisure
Salary:
Location: West Bridgford, Nottingham, UK

Group Fitness Instructor- HIIT

Lex Leisure
Salary: Competitive
Location: West Bridgford, Nottingham, UK

Team Leader

Everyone Active
Salary: Competitive Salary
Location: Fareham, UK
recruiting with sports management

Membership Sales Advisor

Legacy Leisure
Salary: Competitive
Location: Maidenhead, UK

Recreation Assistant (Lifeguard)

GLL
Salary: Up to £9.00 per hour
Location: Berkshire, Reading, UK

SOHO Store Supervisor

Circadian Leisure Trust
Salary: up to £17,432.12
Location: Bradley Stoke, Bristol, UK

Customer Services Advisor

Circadian Leisure Trust
Salary: Competitive
Location: Yate, Bristol, UK

Customer Services Advisor

Circadian Leisure Trust
Salary: £8.21 - £8.70
Location: Bristol, UK

Climbing Instructor

GLL
Salary: Up to £9.00 per hour
Location: Amersham, Buckinghamshire, UK

Ice Assistant

GLL
Salary: Up to £8.21 per hour
Location: Swindon, Wiltshire, UK
recruiting with sports management

Duty Manager

Mytime Active
Salary: £20,000 - £25,000 per annum
Location: Bromley, UK

Recreation Assistant / Lifeguard

Mytime Active
Salary: £17,076.80 per annum pro rata
Location: Bromley, UK

Operations Manager

Mytime Active
Salary: £27,000 - £32,000 per annum
Location: Beckenham, UK

Recreation Assistant (Lifeguard)

GLL
Salary: Up to £22,008 per annum
Location: Wimbledon, London, UK

Recreation Assistant (Lifeguard)

GLL
Salary: Up to £22,008 per annum
Location: Ruislip, UK

Recreation Assistant (Lifeguard)

GLL
Salary: Up to £10.55 per hour
Location: South Norwood, London, UK

Swimming Teacher

GLL
Salary: Up to £12.79 per hour
Location: Falmouth, Cornwall, UK
training with sports management

Ice Supervisors

GLL
Salary: Up to £17,977 per annum
Location: Swindon, Wiltshire, UK

Catering Manager

GLL
Salary: Up to £22,930 per annum
Location: Manchester, UK

Head Chef

GLL
Salary: Up to £19,775 PA (based on 39 hours per week)
Location: Manchester, UK

Head Chef

GLL
Salary: Up To £19,775 PA (based on 39 hours per week)
Location: Stuart Street, Manchester M11 4DQ, UK

Swim School Supervisor

GLL
Salary: Up to £21,074 per annum
Location: Stoke Newington, London, UK

Swim School Supervisor

GLL
Salary: Up to £17,977 per annum
Location: Oxfordshire, UK

General Manager

The Gym Group
Salary: Competitive salary plus benefits
Location: Waterloo, London, UK
lifeguard jobs  swimming teacher jobs  recreation assistant jobs  apprenticeships jobs  personal trainer jobs  Gymnastics Coach jobs  duty manager jobs  assistant manager jobs  general manager jobs  assistant general manager jobs  Catering Assistant jobs  Customer Services Advisor jobs 
More jobs

Video Gallery

Wattbike
Introducing two new products to our commercial fleet.
Visit website
More videos

Company profile

Company profile: Matrix Fitness
Matrix strives to offer equipment that will captivate your members, is easy to maintain, and delivers the best return on investment. Intuitive operations on our complete range of cardio equipment combine technology and entertainment to provide an engaging and challenging workout.
View full profile >
More company profiles

Featured Supplier

GLL chooses Ethitec’s Tiara9 system for its exercise-based public health referral schemes
The Tiara9 system has been selected by leisure trust, GLL, to support the nationwide rollout of its Healthwise GP referral programme.
View full details >
More featured suppliers

Diary dates

21-22 Nov 2019
JW Marriott Miami Turnberry Resort, Aventura
29 Nov 2019
The King’s Fund, London, United Kingdom
10-12 Dec 2019
tbc, Fort Lauderdale, United States
29-30 Jan 2020
Holiday Inn San Francisco-Golden Gateway, San Francisco, United States
More diary dates