In the late 1980s and early 1990s fitness was revolutionized with the introduction of mixed modal training. Using multiple “modes” or types of movement in training, has the benefit of not only changing-up how you train the three energy systems, but vitally it introduces variety. Variety is critical in keeping your client engaged and ultimately sticking with their fitness journey.

Traditionally in mixed modal training, coaches prescribe a weight activity, plus a gymnastics and mono-structural piece. Kettlebell swings, for example, might be paired with pull-ups and running. At OPEX Fitness we like, when appropriate, prescribing the Flywheel Bike as a client’s mono-structural piece. The Bike has the benefit of having a low bar to entry: wherever a client is on their fitness journey they can jump right on and get to work on it.

To get you thinking, consider an aerobic prescription that asks the client (where suitable) to couple 10 minutes on the Flywheel Bike, with 12 step-ups and a 50 meter kettlebell carry. Clients should rest for the same amount of time as it took them to do the set, with the ultimate goal of doing as many sets as possible in a 40 minute period.

James FitzGerald, Founder of OPEX has just completed a new online course that goes into all the detail you need to program the above workout and more broadly, how to effectively use the Flywheel Bike in assessment and training. Upgrade your coaching education and learn what a versatile tool the Flywheel Bike is.