Increase Raw Power & Fatigue Resistance

Here’s a 4-week Wattbike Power Program built to increase caloric output in 1 minute.
The focus is on explosive starts, sustained near-max effort, and leg power without overtraining.

Overview

• Duration: 4 weeks (then retest & repeat with heavier loads)

• Sessions per week: 4 bike sessions + 2 strength sessions

• Key principle: Push wattage output high in short bursts, build tolerance to extreme fatigue, and increase leg/core strength.

WEEKLY LAYOUT

Day 1 – Wattbike Sprint Power
Day 2 – Lower Body Strength
Day 3 – Rest or light mobility
Day 4 – Wattbike Lactate Tolerance
Day 5 – Upper + Core Strength
Day 6 – Wattbike Peak Power Intervals
Day 7 – Rest or active recovery

Day 1 – Sprint Power Builder (High resistance, short sprints)

• Warm-up: 6 min easy spin, include 3 × 5-sec high cadence sprints.

• Main set:

  • 8 × 15 sec all-out sprints, heavy resistance (low cadence start → accelerate fast).

  • Rest: 45 sec easy spin.

• Finish: 3 min easy spin.

Goal: Increase max watts so your 1-min average goes up.

Day 2 – Lower Body Strength (Gym)

• Back Squat — 5 sets × 5 reps (heavy, 75–85% 1RM)

• Romanian Deadlift — 4 × 6–8 reps

• Bulgarian Split Squat — 3 × 8 each leg

• Standing Calf Raise — 3 × 12 reps

• Core Plank Holds — 3 × 1 min

Goal: Build leg and hip drive power.

Day 4 – Lactate Tolerance Intervals (Your “pain” day)

• Warm-up: 6 min

• Main set:

  • 6 × 45 sec all-out efforts at resistance you can just hold.

  • Rest: 2 min between.

• Cool down: 5 min spin.

Goal: Train to sustain insane burn without fading.

Day 5 – Upper & Core Strength

• Overhead Press — 4 × 8

• Pull-ups or Lat Pulldowns — 4 × 8–10

• Farmer Carries — 3 × 30 sec (heavy)

• Hanging Leg Raises — 3 × 12

• Russian Twists — 3 × 20 reps

Goal: Core stability so power transfer to pedals is efficient.

Day 6 – Peak Power Intervals

• Warm-up: 6 min

• Main set:

  • 10 × 10 sec max cadence sprints (medium-heavy resistance).

  • Rest: 50 sec easy spin.

• Cool down: 5 min.

Goal: Boost ability to hit high RPM under load repeatedly.

Every Week

• After 3 weeks, on Day 6, swap one session for a 1-min max effort test to measure progress.

• Focus on explosive start, hit peak cadence in first 5–8 sec, then maintain.

• Stay seated for most of the minute — only stand briefly if you need to push past a sticking point.