The Metabolism-Blasting Flywheel Workout You Can Do On Any Stationary Bike
11 months ago, 18 Jan 01:32
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 ...
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