Try this metabolism – improve the flywheel and any indoor cycling.
If you’ve ever attended a flywheel class, you know that 45 minutes interval training will give you a high content of endorphins, sweat drenched, let alone help you consumption from 400 to 800 calories (depends on the difficulty of you ride a bike, of course).
But if you’re not lucky enough to live near the brand’s 42 studios, you can choose. If you are willing to take the dough, you can buy the Flywheel FLY Anywhere high-performance bike, it has the same tracking technology with the studio, and the built-in platform, can provide led by expert teachers live and on-demand courses.
However, if this doesn’t fit your needs, you can still try the 45-minute Flywheel heuristics designed by the Flywheel creative director Danielle Devine Baum, and you can fly by yourself. Just open the playlist below and try to hit the BPM of the song (beats per minute) unless otherwise stated – and cycling.
Related: best rotation class for each type of cyclist.
Song # 1: “everyone wants to go to the world”, tears of fear.
A flat time to warm up! Take about 112 BPM. In the range of one to ten, you will be around three o ‘clock. Once the chorus of the song hits, each speed up. With half of this song, when your body starts to feel warm and the muscles are ready to work, add a little resistance.
Song 2: “river” Eminem [feat. Ed sheeran]
You’re still warming up, but now you’ve started. The speed is 90 BPM. If you run, you will run slowly. In this song, in the second place, from the saddle, hand in your bar at the top of the), the third position (saddle docking, the hands of the hood), alternate between sitting and maintain speed. In two songs, improve your speed. Your resistance is about one to ten percent, about a quarter. At the end of the song, you should work hard.
Song # 3: “walk in Memphis,” mark Cohen.
You are on a scale of 1 to 10, and your resistance is around 6. Your speed is 65 BPM. Every time a chorus hits, speed up your pace. You should feel a little breathless at these intervals. In the first two, you push with a third position. In the last one, challenge yourself to try as hard as you can, you can be in the saddle.
Song # 4: “work R3hab expansion pack”, rihanna [feat. Drake]
This is a slow, flat slope. Your speed is 100 BPM. Within a range of 1 to 10, even on fairly flat roads, your resistance is about a fifth. Start with the saddle and hit second, with the focus on stabilizing the core. When you hit the saddle again, speed up. Repeat these four times in the course of the song.
Take a look at these four core cycling exercises:
Load: 0% progress: 0%.
Song # 5: “the fallen empire”, snow patrolman.
This is a light mountain. Your speed is 74 BPM. Within a range of 1 to 10, start at a lighter side, about 4 on the resistance level. Add a little drag every 30 seconds. At the end of the song, you can barely keep your pace at 74 BPM. Alternate each resistance between the saddle and the third position.
Song # 6: “change”, 2Pac.
Now you are on a heavy hill. Your speed is a 55 BPM. Let’s start with the third one. Drag down a song before you leave. You should be within a range of 1 to 10. It will be very heavy. Whenever possible, speed up as quickly as possible. Push resistance. If you find that your legs are faster than 55 BPM when you don’t want to sing, add more resistance. This should be thick and challenging. Sit down, when you think you need it, and come out. Your power is third!
Song # 7: “gold dust (expansion pack)” Galantis.
This is a hill. Your speed is what you want! Resist when you’re in the saddle. Music’s speed is 128 BPM, but it takes a little time to rotate and hydrate gently. Once you’re ready, start as fast as you can. At the end of the song, 5 to 5, to the third place, 65 BPM mount.
Song # 8: “silver spring” fleetwood MAC.
Now you jog. Your speed is 88 BMP. Start with the saddle, close your eyes, take some time, and then cycle. You take about six o ‘clock in the range of one to ten. When you’re ready, find a third position. When the chorus hits, hit the saddle and go all out. Push as hard as you can. Repeat until the song is over.
Song # 9: “OPP”, naughty nature.
This is a bright plane. Your speed is 98 BPM. In the range of 1 to 10, you are 4 years old. Start with the saddle, ride the bike, find your breath. This song is about the big change in resistance. When the chorus hits, as much resistance as possible, and you still keep your speed. When the chorus is over, take it off. Feel free to use the second position when you feel good.
Song # 10: “thunder road”, Bruce springsteen.
Last song, last mountain! Your speed is 70 BPM. Get out of your ten and find a seven. Ride the first half of the song to the third, and notice how your body feels: full of energy and strength. As the second half of the song approaches, sit down and gradually eliminate the drag. Take the last 60 seconds of the song and put your head down and push it as far as you can!
Want to ride a horse to lose weight? Look at our bikes your ass! Cyclist’s guide.