Training with power (watts) on an indoor bike or turbo trainer is the most effective and targeted way of achieving focused fitness training. This can be done indoors on a Wattbike, Matrix IC7 Spin Bike, a Smart Turbo Trainer (like the Wahoo Kickr) or a standard turbo trainer with a power meter. I coach athletes at Glasgow University’s Revolve Indoor Cycling Classes every Tuesday (5.15pm & 6pm) and Wednesday (7.30pm) – these classes feature spin bikes that measure your power output and the sessions are structured to target your individual power zones.
To calculate your Functional Threshold Wattrate (FTW) on a Matrix IC7 bike, you need to complete a FTW Power Test:
Here’s a sample workout from The Beast, my 60min Revolve spin class at 7.30pm Wednesday at Glasgow University Stevenson Building:
Progressive Threshold & Power Climbs
| DURATION | % FTW | CADENCE (RPM) | |
| Warm Up | 0:05:00 | 50-70 | 90 |
| Warm Up | 0:03:00 | 70-90 | 95 |
| Warm Up | 0:02:00 | 90-110 | 100 |
| Easy | 0:02:00 | 30-40 | 80-90 |
| Phase 1a: Tempo | 0:02:00 | 80-90 | 90-100 |
| Phase 1a: Sweet Spot | 0:06:00 | 90-95 | 90-100 |
| Phase 1a: Supra Threshold | 0:02:00 | 100-110 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2a: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2a: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2a: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2a: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2a: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:03:00 | 30-40 | 80-90 |
| Phase 1b: Tempo | 0:02:00 | 80-90 | 90-100 |
| Phase 1b: Sweet Spot | 0:06:00 | 90-95 | 90-100 |
| Phase 1b: Supra Threshold | 0:02:00 | 100-110 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2b: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2b: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2b: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2b: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Easy | 0:01:00 | 30-40 | 80-90 |
| Phase 2b: Standing Power Climb | 0:01:00 | 120-130 | 90-100 |
| Cool Down | 0:05:00 | 50-70 | 90 |
