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Turn-by-Turn Navigation on Wahoo RFLKT and RFLKT+ Bike Computers

Wahoo Fitness Partners with Ride with GPS

Wahoo Fitness, the leader in workout apps and smartphone connected devices, announced integration of the RFLKT and RFLKT+ Bike Computers with the Ride With GPS App. Cyclists can now access turn-by-turn directions through the app on RFLKT and RFLKT+, getting where they need to be safely and efficiently.

“The addition of the Ride With GPS App to RFLKT and RFLKT+ is a perfect example of how Wahoo Fitness products are constantly evolving to deliver rich experiences to users,” said Chip Hawkins, CEO of Wahoo Fitness.

The Ride with GPS App allows cyclists to map their route along bike paths, streets and trails using an easy online route planner. In order to access turn-by-turn navigation on the RFLKT and RFLKT+ users must purchase a membership from Ride with GPS. Those who already own a RFLKT or RFLKT+ and anyone who purchases a new RFLKT or RFLKT+ will be given a free one-month membership.

RFLKT bike computer with turn by turn navigation

The RFLKT wirelessly receives all app data and ride info from the cyclists’ smartphone (iPhone 4S or Android 4.3 and newer) via Bluetooth Smart. Equipped with control buttons, cyclists can operate their favorite cycling app, toggle between screens, start/stop intervals and even control smartphone functionality such as music playback all from the RFLKT, while their smartphone remains safely in a jersey pocket or bike mounted compartment. RFLKT’s fully customizable screen allows users to decide which app data is most important to see. With 70% screen, the RFLKT has the highest screen to computer ratio in the market while its sleek profile and lowly 2 ounce weight, make it virtually unnoticeable when mounted, while the coin cell operated battery has a life of over one year and requires no charging.

The RFLKT+ has all of the same features as the RFLKT but connects wirelessly via Bluetooth Smart and ANT+ Bridge and allows cyclists to connect to all of their ANT+ sensors, regardless of brand. The RFLKT+ also provides accurate elevation data, percent grade and feet climbed via its built in barometric altimeter.

The RFLKT and RFLKT+ are available for $100 and $130 respectively at WahooFitness.com.

Introducing the Wahoo Fitness PLUGGR!

Meet the ultimate body tracker!



The Wahoo Fitness PLUGGR is the first ever Bluetooth 4.0 enabled suppository motion sensor. It can measure and track your heart rate, motion, body temperature, and digestive regularity.

Features include:

  • Health metrics sent directly to your smart phone via Bluetooth 4.0 technology.
  • Measure digestive health by tracking the frequency, severity, and composition of bowel movements. No more dehydration or constipation!
  • Vibration alerts and electrical stimulus for call, email, and text notification. Reduce the risk of your phone falling in the toilet on bathroom breaks!
  • Special “race mode” featuring BCU (bowel control unit) for pre-race load lightening and race emergency control response.

Buy the Wahoo PLUGGR today and enjoy full body tracking in a sleek, soft form.

POOPR_Squats POOPR_Run_bmx

APRIL FOOLS! If you still need an awesome workout tracker that is real, check out the Wahoo TICKRx.


Why Use Wahoo’s 7 Minute Workout?

Your questions about our 7 Minute Workout App get answered.


The Wahoo Fitness 7 Minute Workout is one of the top downloaded fitness apps in the App Store and Google Play. But, what is it exactly? We’ve combed through the “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment,” article published in the ACSM’s Health and Fitness journal to find the best answers to all your 7 Minute Workout questions.

DISCLOSURE: All participants in any strenuous workout routine, such as the 7 Minute Workout, should consult their personal medical care expert in advance to make sure they are healthy enough for exercise.

1. What are the benefits of the 7 Minute Workout?

The 7 Minute Workout (also known as High Intensity Circuit Training or HICT) is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The main benefit of the 7 Minute Workout is being able to get the same health benefit you would from traditional exercise routines in a fraction of the time. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs. When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.

HICT may be an extremely effective and efficient means by which to increase an individual’s VO2max, a well-established marker of cardiopulmonary health. When HICT protocols have been compared with traditional steady state protocols in the laboratory, HICT elicits similar and sometimes greater gains in VO2max, despite significantly lower exercise volume.

HICT can be an efficient approach to decreasing insulin resistance as well – a major factor in developing type 2 diabetes. Positive changes have been observed in insulin resistance in as little as 8 minutes per week when executed at an intensity more than 100% VO2max.

HICT can be a fast and efficient way to lose excess body weight and body fat. The incorporated resistance training contributes significantly to the amount of fat burned during a workout. When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed.

Health benefits from the 7 Minute Workout include improvement in overall health, decreased body fat, boost in metabolism, improved VO2max, and improved muscular fitness.

Three other huge benefits of the 7 Minute Workout are 1) you do not need any equipment (i.e. dumbbells, barbells, etc.); 2) it’s free (no gym membership required); 3) you can perform the 7 Minute Workout at home, at the park, in a hotel room – location is very flexible. People who have strict time constraints can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.

2. Why 7 minutes?

The 7 minute duration comes from factoring the amount of time an average person can reasonably maintain high intensity work, fit in 15- 20 repetitions per exercise, target all the major muscle groups in the body, and allow for very limited rest between exercise.

There are a total of 12 exercises in the 7 minute workout targeting the entire body’s fitness, lasting 30 seconds each, with 10 seconds rest in between each exercise.

3. Is 7 minutes alone effective enough to increase fitness?

Yes. Seven minutes alone has been scientifically proven to increase fitness, provided the intensity is high and you are working extremely hard. Although, repeating the 7 Minute Workout 2-3 times for a total time closer to 20 min will likely benefit you even more. Proper execution of the 7 Minute Workout requires a high degree of discomfort for the short duration of time. Most people cannot keep the intensity up, so repeating it a few times increases the effectiveness.

4. When would you recommend for us to use this? Before or after a workout?

You can use the 7 Minute Workout app before or after a workout. However what makes it effective is its intensity, so before a workout is preferred.

5. Can I swap my gym session/spin class (or one of my classes) for a 7 Minute Workout? Or will I feel I’ve not done enough?

Yes. If you keep up a high intensity throughout the workout, after only 7 minutes you should feel like you have accomplished a good workout. If one time does not feel like it was enough, you can always repeat the workout for 1-2 more times. The ability to add in additional “sets” allows for a tailored experience based on a person’s fitness level, and also provides a simple way to increase the difficulty level over time. Also, take your personal goals into consideration. If you are training for a marathon or century ride, it’s a great supplement. If you are looking to get active or add variety to your gym routine, then 7 Minute Workout can meet your fitness needs on it’s own.

6. How often should we be doing the 7 Minute Workout to feel a difference?

Start off with 2 to 3 non-consecutive days a week. Begin with only one “set” of the workout, but begin to push yourself at your own pace to complete 2 or 3 sets (14 and 21 minutes, respectively) per session as your body gets accustomed to the routine.

7. Is there any research on the 7 Minute Workout?

This form of exercise, called high intensity circuit training, was developed in 1953 at the University of Leeds. Recent research was published in the May/June 2013 issue of the American College of Sports Medicine’s Health and Fitness Journal by Brett Klika, C.S.C.S., B.S., a performance coach for the Human Performance Institute in Orlando, FL, and Chris Jordan, M.S., C.S.C.S, NSCA-CPT, ACSM HFS/APT, the director of Exercise Physiology at the Human Performance Institute in Orlando, FL.

Welcome Sarah True to the Wahooligan Family!

Photo Credit: Janos M. Schmidt/ITU

Photo Credit: Janos M. Schmidt/ITU

Up until a few years ago, my training technology consisted of a simple, $30 stopwatch. I was baffled by training partners who would have their sundry technological gizmos and gadgets plugged into their computers within minutes of finishing a bike or run. Sweaty chamois would be ignored in pursuit of the gratification of the upload. I would be happily showered and eating lunch as they managed their data.

It wasn’t that I didn’t see the value of training and racing with data, but rather my no-frills approach was in keeping with the philosophies of my coaches at the time. My former coaches were, by and large, pretty “old school” in their approach; they relied on the athletes’ perceived effort, not pace or power. While this method was effective when I was able to work with them one-on-one at training camps, solo training at home in New Hampshire always presented a challenge.

While I’m still in the midst of a transition period (power on the bike and pace on the run are close friends; heart rate is rapidly moving from acquaintance to significant other status), I’m getting comfortable with the world beyond my cheap stopwatch. In shifting to a more data-based approach, I now have workouts with more specific session goals and can monitor the work I do. Even though my coach, Joel Filliol, might be an ocean away, the data I upload gives him the full picture of my training, and he can track my sessions as if he were in the same room.

As much as I like to “geek out” over the numbers, uploading data from various devices and managing apps occasionally makes me want to go back to my stopwatch days. Some athletes derive as much pleasure playing with their gadgets as they do actually training; I find that the process of trying to set up and connect my gadgets falls somewhere between vacuuming and doing my taxes on the fun scale. Unfortunately, the interpretation of data (the part I like) can only happen after I actually transfer the data I’ve collected.

Fortunately for people like me, Wahoo products make it incredibly easy to collect and view my numbers. Using my iPhone, I can track my routes and see my speed, heart rate, and power in a simple, well-designed format. Even better, I can share my data with my coach within seconds of finishing a session, avoiding headaches for him and maximizing my post-workout lounging time (sans sweaty chamois bike shorts, of course). I never thought that this simplicity would have been possible back in my stopwatch days, but with the right products, technology can make me a better, more informed athlete with minimal extra effort.

I’m excited to be joining the Wahoo Fitness family as an ambassador for their products as I race triathlons around the world. Along the way, I’m looking forward to providing training and racing tips on this website. I promise that there will be some useful info, a few bad jokes, and the occasional mishap – just as long as I don’t accidentally delete my training data!

Stay tuned,

Wahoo Fitness Partners with Nike+ Running to Motivate More Runners

Wahoo TICKR Workout Trackers Sync Heart Rate with Nike+ Running App

Wahoo Fitness, the leader in workout apps and smartphone connected devices, is pleased to collaborate with Nike as the heart rate monitor of choice for the Nike+ Running ecosystem. Wahoo Fitness users can now connect their TICKR, TICKR Run or TICKR X to the Nike+ Running App, upload their heart rate, and track, measure and share their runs with the global Nike+ community.

“Collaborating with Nike and becoming a part of their growing family of commercial partners is an exciting opportunity for us,” said Chip Hawkins, CEO of Wahoo Fitness. “Many competitive athletes, runners in particular, track their heart rate to ensure that they are getting the most from their run. For this reason Wahoo has focused on heart rate analytics and building industry leading fitness devices for the past five years.”

“Whether it’s an athlete’s first or fastest run, Nike+ has been there to provide inspiration and information to motivate all runners. Together with best-in-class partners like Garmin, TomTom, Wahoo Fitness and Netpulse, we can now deliver these experiences to even more runners, regardless of where they run or the device they prefer to run with,” says Adam Roth, VP of Nike Global Running Brand Marketing. “These partnerships are all about the runner – giving him or her even more ways to access the rewarding benefits of being a Nike+ Running member.”

The TICKR, TICKR Run and TICKR X are part of the TICKR family of chest-based wearables and feature dual-band technology to connect to your smartphone or third-party device via Bluetooth 4.0 or ANT+. Heart rate has been shown to be the most accurate way to measure calorie burn during your workout and it is for this reason that all three TICKR models provide this data. The TICKR, TICKR Run and TICKR X are available at Apple Stores worldwide, specialty retailers and WahooFitness.com for $59.99, $79.99 and $99.99 respectively.

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