Six ways to get the most from smart fit ness machines

01 FOLLOW A TRAINING PLAN

The Wattbike Hub app has various training plans, and when available, following a professional plan is the best way to train. It should mean consistency, peaking at key times and building volume and intensity safely.

02 TAKE THE TESTS

Ranging from 3-20 minutes, again the Wattbike Hub app has excellent (ie masochistic) tests to help determine your level of

fitness, simultaneously pinpointing key areas of weakness to work on.

03 COMPETE WITH FRIENDS AND STRANGERS

All three apps encourage friendly competition and suggest challenges to join. Though you shouldn’t necessarily do every session at full pelt, they’re great for keeping training motivating and fun. If it’s enjoyable, you’re more likely to stick at it.

04 CROSSTRAIN

The Skillmill and Skillrow encourage a workout for more of the body, helping build strength in supportive muscles and promotes cardiovascular gains while letting other body parts rest.

05 PERIODISE YOUR NUTRITION

Fast Fuel author Renee McGregor (reneemcgregor.com) advocates avoiding carbohydrates in the 24-36 hours before longer endurance

sessions to encourage fat metabolism, but ensuring complex carb intake in the 24-36 hours before highintensity sessions.

06 SLEEP WELL

Sleep should be viewed as 90-minute cycles, says sports sleep coach Nick Littlehales (sportsleepcoach.com). Avoid screens for an hour before bedtime, go for complete darkness and low temperatures, and sleep in the foetal position on your non-dominant side.