Watt Up With That

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Sun

Jun 8

Watt Up With That

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Workout

"Watt Up With That"

For Average Wattage:

20 Minute Bike Erg

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LACTATE THRESHOLD

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"Sunday Runday"

Beginner: 1.5 Miles

Intermediate: 2 Miles

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Score: Time (Longest Time Wins)

Intended Intensity: [RPE 2-4]

Fitness Attribute Improved: Aerobic Endurance

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Age Group

13-15 & 55+ | Same as class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

WHOO! A wattage test! This is a great day to get a feel for what their average wattage on a bike is for 20 minutes. Set the bike unit to watts and look to maintain a consistent pace across the board.

Scoring

Score: Average Wattage

Movements

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Lactate Threshold

Target Score: 200-400 Watts

The One | Teaching Focus

Pedal Technique:

Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

Strategies

Aim to keep a steady cadence and start out at a pace you know you can maintain. The Watt test will not reward starting slow and building, the goal is to maintain one pace the entire time.

Modifications

BIKE ERG

Echo/Assault Bike
Row
20 Min Out and Back Run

Logistics

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3 - 13 minutes)

General Flow

0:30Down Dog to Up Dog
0:30Spiderman and Reach
0:30Samson Stretch (Right)
0:30Samson Stretch (Left)
0:30Down Dog with Foot Pedal
0:30Quad Pulls
0:30 Fire Hydrants (each side)
0:30 Glute Bridges
0:30 Hip Flexor Stretch (right)
0:30 Hip Flexor Stretch (left)
0:30 Pigeon Stretch (right)
0:30 Pigeon Stretch (left)
0:30 Good Mornings

Specific Warm-Up
_{(9-21 minutes)}

(13 - 19 minutes)

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Bike Prime

1:00 Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round

3:00 At Workout Pace

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 45 minutes)

Look For

Bike: Look for athletes' strokes to be smooth, rather than chopping by only focusing on the push down.

Post Workout Clean Up & Chat (45-60)

_{Accessory Work}

Killer Core

3-4 Supersets:

150' Dumbbell Suitcase Carry (R)

150' Dumbbell Suitcase Carry (L)

30 Plank Dumbbell Pull Throughs

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Rest 1-2 Minutes Between Supersets

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Mindset

Abraham Lincoln

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"Give me six hours to chop down a tree and I will spend the first four sharpening the axe."

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Preparation is key to efficiency and success; invest time in planning before taking action.

Additional Elements

Have questions?

Reach out!

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