If you’ve been following our Flywheel Bike series you’ll know what a versatile, reliable training tool the bike is. But before incorporating it into your client’s program, there’s a few basic work theory ideas you’ll need to be across to make full use of it.

With your client’s assessment on the Flywheel Bike complete, you should have a good sense of areas the client needs to improve in. If the clients Aerobic Capacity (or sustain, in OPEX Fitness speak) needs work, appreciate you can’t just start your client anywhere. To ensure they enjoy long term improvement you’ll need to progress them from endurance to power on the bike. Concretely, this would mean starting them at a slow pace, improving that pace over time and when they get to a certain volume, increasing the pace.

Should the Anaerobic system need trained (or gain and pain in OPEX speak), you’ll need to ensure you move your client from power to endurance. That said, they must have enough initial absolute strength to actually create power, before you can help them sustain power. This would look like short, intense periods on the bike, graduating to longer, less intense periods.

These basic work theory principles should set you up to best use the Flywheel bike in programming. To learn more about the bike; its history, how to use it in client assessments, plus a deep dive into programming, check out James FitzGerald’s new course, Program with the Flywheel Bike.  According to James the course explains, “How to do fitness prescriptions really well for conditioning while using the bike. But, the big picture is to understand concepts of fitness, program design and exercise prescription.” Written over many years, and making use of James’ extensive knowledge of programming, the course can be purchased below.