@WomensHealthMagazine

The Metabolism-Blasting Flywheel Workout You Can Do On Any Stationary Bike

5 months ago, 18 Jan 01:32

By: Ashley Mateo

If you’ve ever been to a Flywheel class, you know that the 45-minute interval ride will leave you high on endorphins and drenched with sweat, not to mention help you burn between 400 and 800 calories (depending on how hard you ride, of course). But if you aren’t fortunate enough to live near one of the brand’s 42 studios, you’ve got options. Flywheel just launched FLY Anywhere, a high-performance bike you can buy for your own home, with the same tracking tech you get in the studio and a built-in platform offering live and on-demand classes led by expert instructors. However, if that’s not in the cards for you, you can still try this 45-minute Flywheel-inspired workout, designed by Flywheel Sports creative director Danielle Devine-Baum, to fly on your own. Just crank the playlist below—striving to pedal to the song's BPM (beats per minute) unless otherwise indicated—and get riding. (Get toned arms, lean legs and sexy abs with Women's Health Beginner's Guide to Strength Training!) Flat road, time to warm up! Ride around 112 BPM. On a scale of one to 10, you’d be around a three. Once the song’s chorus hits, speed up each time. Half way through the song, add a bit more resistance as your body starts to feel warmer and your muscles get ready to work. You’re still warming up, but at this point you’re getting into the ride. The speed is 90 BPM.  If you were running, you'd be at a jogging pace. On this song, alternate between second position (butt off the seat, hands on the front bar), third position (butt off the seat, hands on top of the side handles), and the saddle (butt in seat) while maintaining the speed. Two times during the song, increase your speed. Your resistance here is, on a scale of one to 10, around a four. By the end of this song, you should be sweating a bit! You’re on a hill. On a scale of one to 10, your resistance is around a six. Your speed is 65 BPM. Each time the chorus hits, speed up your pace. You should feel slightly breathless on these intervals. On the first two, use third position when you push. On the last one, challenge yourself to push as hard as you can in the saddle. This is a slow, flat incline ride. Your speed is a 100 BPM. On a scale of one to 10, even though it is a rather flat road, you’re around a five on the resistance. Start in the saddle and then hit second position, focusing on stabilizing the core. When you hit the saddle, speed up. Repeat this four times during the course of this song. This is a light hill. Your speed is a 74 BPM. On a scale of one to 10, start lighter than you want to at about a four on the resistance. Every 30 seconds, add a bit more resistance. By the end of the song, you should barely be able ...
Read More


Category: magazine women women_fitness fitness

Suggested

1 hours ago, 18:29
@Zumi - By: Diana Machira
Have You Girlies Seen How Your Favourite Kenyan Celebs Look Without Makeup? - ZUMI

There are very few things sexier than a woman who is confident in her own skin and as proof, we have rounded up a beautiful list of how your favourite Kenyan celebs look without makeup. ...

Category: magazine zumi women beauty
2 hours ago, 17:54
@Zumi - By: Reina Kimeu
3 Most Fashionable #GirlSquad Group Photos Spotted On Instagram

It is a glorious day on Instagram when you and your friends are glowing and slaying together! These women were having a blast! ...

Category: magazine zumi women fashion
2 hours ago, 17:40
@Zumi - By: Diana Machira
Say F*You To Your Ex With These Hot - I'm Single Again Outfits! - ZUMI

If you're newly single, brace yourselves because we're about to shake things up with the hottest I'm single again outfits! Your ex will think twice after this! ...

Category: magazine zumi women fashion
3 hours ago, 17:07
@Zumi - By: Vanessa Waithira
5 Interesting Things That Happen To Your Body When You Get Turned On - ZUMI

As soon as you get sexually aroused your blood pressure goes up, your heart rate increases and on top of it you just become like a sexual beast. Here are the interesting things that happen that I bet ...

Category: magazine zumi women
3 hours ago, 16:38
@Zumi - By: Vanessa Waithira
3 Guaranteed Ways Of Getting A Guy To Chase You - ZUMI

A woman can chase a man to make him like her but most of the times she ends up being frustrated. On the other hand, you can make a guy chase you but if you do these three major things and he still kee ...

Category: magazine zumi women
15 hours ago, 05:12
@ParentsMagazine - By: Maressa Brown
Separated Migrant Children's Trauma Could Last a Lifetime

Experts warn that migrant children forcibly separated from their parents at the souther border are facing the kind of stress that could result in ...

Category: magazine parents

@WomensHealthMagazine

The Metabolism-Blasting Flywheel Workout You Can Do On Any Stationary Bike

5 months ago, 18 Jan 01:32

By: Ashley Mateo
If you’ve ever been to a Flywheel class, you know that the 45-minute interval ride will leave you high on endorphins and drenched with sweat, not to mention help you burn between 400 and 800 calories (depending on how hard you ride, of course). But if you aren’t fortunate enough to live near one of the brand’s 42 studios, you’ve got options. Flywheel just launched FLY Anywhere, a high-performance bike you can buy for your own home, with the same tracking tech you get in the studio and a built-in platform offering live and on-demand classes led by expert instructors. However, if that’s not in the cards for you, you can still try this 45-minute Flywheel-inspired workout, designed by Flywheel Sports creative director Danielle Devine-Baum, to fly on your own. Just crank the playlist below—striving to pedal to the song's BPM (beats per minute) unless otherwise indicated—and get riding. (Get toned arms, lean legs and sexy abs with Women's Health Beginner's Guide to Strength Training!) Flat road, time to warm up! Ride around 112 BPM. On a scale of one to 10, you’d be around a three. Once the song’s chorus hits, speed up each time. Half way through the song, add a bit more resistance as your body starts to feel warmer and your muscles get ready to work. You’re still warming up, but at this point you’re getting into the ride. The speed is 90 BPM.  If you were running, you'd be at a jogging pace. On this song, alternate between second position (butt off the seat, hands on the front bar), third position (butt off the seat, hands on top of the side handles), and the saddle (butt in seat) while maintaining the speed. Two times during the song, increase your speed. Your resistance here is, on a scale of one to 10, around a four. By the end of this song, you should be sweating a bit! You’re on a hill. On a scale of one to 10, your resistance is around a six. Your speed is 65 BPM. Each time the chorus hits, speed up your pace. You should feel slightly breathless on these intervals. On the first two, use third position when you push. On the last one, challenge yourself to push as hard as you can in the saddle. This is a slow, flat incline ride. Your speed is a 100 BPM. On a scale of one to 10, even though it is a rather flat road, you’re around a five on the resistance. Start in the saddle and then hit second position, focusing on stabilizing the core. When you hit the saddle, speed up. Repeat this four times during the course of this song. This is a light hill. Your speed is a 74 BPM. On a scale of one to 10, start lighter than you want to at about a four on the resistance. Every 30 seconds, add a bit more resistance. By the end of the song, you should barely be able ...
Read More

Category: magazine women women_fitness fitness

Suggested

1 hours ago, 18:29
@Zumi - By: Diana Machira
Have You Girlies Seen How Your Favourite Kenyan Celebs Look Without Makeup? - ZUMI

There are very few things sexier than a woman who is confident in her own skin and as proof, we have rounded up a beautiful list of how your favourite Kenyan celebs look without makeup. ...

Category: magazine zumi women beauty
2 hours ago, 17:54
@Zumi - By: Reina Kimeu
3 Most Fashionable #GirlSquad Group Photos Spotted On Instagram

It is a glorious day on Instagram when you and your friends are glowing and slaying together! These women were having a blast! ...

Category: magazine zumi women fashion
2 hours ago, 17:40
@Zumi - By: Diana Machira
Say F*You To Your Ex With These Hot - I'm Single Again Outfits! - ZUMI

If you're newly single, brace yourselves because we're about to shake things up with the hottest I'm single again outfits! Your ex will think twice after this! ...

Category: magazine zumi women fashion
3 hours ago, 17:07
@Zumi - By: Vanessa Waithira
5 Interesting Things That Happen To Your Body When You Get Turned On - ZUMI

As soon as you get sexually aroused your blood pressure goes up, your heart rate increases and on top of it you just become like a sexual beast. Here are the interesting things that happen that I bet ...

Category: magazine zumi women
3 hours ago, 16:38
@Zumi - By: Vanessa Waithira
3 Guaranteed Ways Of Getting A Guy To Chase You - ZUMI

A woman can chase a man to make him like her but most of the times she ends up being frustrated. On the other hand, you can make a guy chase you but if you do these three major things and he still kee ...

Category: magazine zumi women
15 hours ago, 05:12
@ParentsMagazine - By: Maressa Brown
Separated Migrant Children's Trauma Could Last a Lifetime

Experts warn that migrant children forcibly separated from their parents at the souther border are facing the kind of stress that could result in ...

Category: magazine parents
Our App