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Flywheel 101

Written by NYC Flywheel Instructor Sarah Ballan @sarahballan

The Flywheel method is a carefully constructed interval-based cycling workout, consisting of a series of jogs, flats, and hills. Interval based training essentially means different degrees of effort throughout the workout. Flywheel instructors will push you at certain moments and give you (active) recovery during others. Unlike many workouts where numerical measurements can only be obtained from outside devices (ie: Apple watches and Fitbit’s), Flywheel provides you with performance-focused metrics so you can beat your personal records and compete with others – if that’s your thing. 

Once you’re clipped in and begin pedaling, the tech pack, or screen in the center of your handlebars, will light up with a series of numbers. 

Q: What are the 4 metrics on the tech pack? The meaning behind these numbers are as follows: 

A: The top left number is “Torq”. Torq technically means the force that causes rotation, therefore on a bike it is the amount of resistance, which is controlled by the knob in the center of the bike. Turn the knob clockwise, you’ll feel the heaviness, counterclockwise makes it lighter. The top right number on the tech pack refers to RPMs, or “Speed”, how fast you are going. The bottom left number is your “Current.” This number is unique because there are two ways to increase current, either by adding torq or speed.

The bottom right number is your “Power Score,” or the number you see on the TorqBoard (Leaderboard), the TV’s in the front of the room. If you are not on board (hehe) with other riders seeing your numbers and it makes you uncomfortable, feel free to opt-out. 

Q: What is a Power Score?

A: The total number of points you accumulate during the 45-minute ride. The Power Score is the number you see flashed up on the leaderboard. And, you can always opt-out of the TorqBoard.

Q: What is the Torqboard / leaderboard?

A: The Male/ Female scoreboard where all of the Power Scores are displayed in real-time. You can make your Torqboard name whatever you want. It can – and should – be a silly alias.

Think AOL Instant Messenger screen name as opposed to an email address. 

Q: How do I increase my power score? 

A: In order to increase your power score you want to make sure you are riding properly and efficiently, First and foremost comes your form. Without proper form, you run the risk of injury. Here are a few form reminders and tips that will make it easier to turn up the torq. 

1. Perfect your Posture

Posture plays a role in efficiency. Relax your shoulders and lift your chest to open up the airways. It will make it easier to catch your breath if and when you’re feeling winded. Try to remain as tall and straight as possible when you’re seated and in second position:

Second position is really about lifting your body a few inches taller, as you move from a seated to a standing position. Although you remain straight, second position requires a bit more core strength to stabilize. When you move into third position (standing with your arms extended) the most important rule is: do not lean forward. Always slide your hips back (you get used to it, promise).

2. Upstrokes Matter

When you’re pedaling on your bike, your feet are clipped into the pedals. They aren’t going anywhere, so don’t be afraid to pull upwards on your shoes while keeping your foot flat. NEVER point your toes. Instead, focus on sending the movement back through the heel.  The “upstroke” is just as important as driving your heels downward. In fact, if you place more of an emphasis on the “up,” it becomes easier to handle more resistance underneath your feet. Your legs become levers, one pushing to the floor, the other pulling up to the ceiling at the same time. Instead of just focusing on down, down, down, train your body to be mindful of the simultaneous pull. This awareness will give you better muscle control and will help with fatigue. It makes your ride more efficient. This mindset is applicable both in and out of the saddle. When standing, think about driving your knees up towards your chest as you would during a mountain climber exercise on the floor. 

3. Current is Key 

The higher the current, the higher your total power score will be. To optimize your workout and obtain a high power score, make sure to keep an eye on this crucial number. During an interval, ideally, you would want your current to be in the high teens-low twenties. While in active recovery, you are encouraged to back off and let your current drop to the (lower) teens. It’s also important to make sure that the number never drops to zero. Really, don’t do it. You may think it’s easy and fun to go above 130rpm, but let me tell you from personal experience: you will get injured. You get the same exercise high – and feel stronger – when you ride heavier resistance at lower speeds. I’m not saying don’t ever go fast, however, if you do, just make sure you do it safely. If you feel like you’re pedaling against air and your legs are flying uncontrollably, that’s probably a sign you should add some support underneath your wheel. If you need to rest try to keep pedaling and not come to a complete stop. Slow is better than stagnant!

We Don’t Have To Go Steady…But We Can!

Ever wonder what the difference between our membership options are?

You take class all the time, and of course, we love seeing you! But, instead of buying individual credits, you could be saving money and getting extra perks with a membership! As a quick example, our credits in New York are $36 each but by purchasing a 4 class monthly membership, each class actually costs you $29. You save even more with our 8 & 12 class memberships.

Aside from saving money, there are additional perks, each membership type also comes with:
Flexible Reservations: Book your favorite bike before the class even becomes viewable to the public, and should something go wrong, you can also cancel later than everyone else! (8pm the night before your class)
Complimentary Gifts: In-app classes like FlyBarre, FlyFit and FlyRecover and a free credit on your birthday!
Discounts: Get 10% off your favorite in-studio merch, and any extra credits you want to purchase are locked in at your discounted rate!

If 4, 8 or 12 classes a month isn’t enough, an unlimited membership might be the one for you! More classes, bigger discounts and an On-Demand membership on us, it’s perfect for our ride or die FlyFam.

Still wondering which option is best for you? You can take an in-depth look at all of our memberships here.

The Summer Showdown

Written by NYC Flywheel Instructor Sarah Ballan @sarahballan

Hi Fly Fam!

Let’s get ready for Flywheel’s Summer Showdown! The Summer Showdown is an opportunity to Fly with your friends for a chance to win an epic prize. For the entire month of August, each Flywheel studio across the country is encouraging some ‘friendly’ competition.  It’s time to team up and turn up the Torq together!

We love the numbers game, each Flywheel class has a leaderboard, called the TorqBoard, on display and a personal tech pack on each bike, allowing you to track your progress as you ride, giving you your power score. If you enter the Summer Showdown, your power score will be combined with that of your team members for your team’s total score.

Teams can consist of any combination of three riders. Your team for the class must enter the competition prior to the start of class to be considered valid. At the end of the class, the three combined power scores will equal your team’s total score. Planning to take class again tomorrow? Feel free to grab two other friends, each class is a new chance to out power another team.  You can enter the competition as many times as you’d like, so get into the stadium and bring your flyest crew! The team of three lucky winners with the highest total power score for the month of August at each studio location will win $50 of FlyCash, which can be used towards Fly credits, a Fly package, or a Fly membership.

Sign up before class begins by telling the front desk and writing your teammate’s names on the Summer Showdown tracker posted in-studio. Afterward, tally up your team’s total score by combining your individual power scores, and recording it on the tracker (where you can also see where your team stacks up).

Q: How do I pick my team?

A: Your team can be any three riders- as long as it’s three people in total. Everyone is invited! Want to team up with friends? Great! Or, maybe you recognize other riders that frequent Flywheel, and you want to join forces with them? The combinations are infinite… 

Q: Where can my team sign up?

A: Check-in with the front desk prior to class and sign up on the Summer Showdown tracker in-studio. There are no online signups.

Q: Can I team up with someone at another studio if the class is at the same time?

A: No, all team entries must participate in the same class, at the same time, with the same instructor.

Q: Can I be a part of more than one team per class?

A: No, you can only enter your name with one team per class. However, you are more than welcome to switch up your team the next time – even the next class! Double if you dare. 

Q: How many winners are there?

A: The team of three that has the highest total power score for the month of August at each studio location will win! That means there are only going to be three total winners per studio.

Q: Do your teammates need to be on the TorqBoard?

A: If you aren’t thrilled about going on the board, not a problem, your scores are recorded regardless and still count!

In addition to the Summer Showdown, I personally recommend mixing in our off-bike precision training classes, FlyBarre + FlyFit. If you haven’t taken these before, you’re in for a treat!

If you have any questions about the Summer Showdown, please reach out to, or ask your local studio teams for more information.

Look out for me on the schedule at our NYC studios: Flatiron, NoHo, Chelsea, Midtown East, and NoMad! COME SAY HI and win that Fly Cash😊

Let’s stay FLY,

Sarah Ballan

What’s coming this August

Summer Showdown – August 1st-31st
Bring 2 friends and ride as a team, going head to head against other groups for a chance to win a total of $150 in FlyCash! The team with the highest combined power score wins. More info coming this Thursday!
Think you and your besties are squad goals? Prove it.

Race for a Cure, Tutu Tuesday- August 6th
NYC (including FlyLive), Scarsdale, Millburn and Hamptons locations.
Flywheel Sports is an official partner of Race for A Cure, happening September 8th in Central Park. However, leading up to that we will be having Tutu Tuesday! Catch our instructors in pink tutus in support of finding a cure for breast cancer! Feel free to wear pink to class and join them in a fantastic class for a cure.
Be sure to tag @komengreaternyc, #TutuTuesday, and #Race4theCure!
For more info, our Lincoln Square and Flatiron studios will be hosting tables for the race, or click the link here.

Summer Like an Instructor – August 15th-September 5th
For the next few weeks, we’ll be featuring some of your favorite people…our amazing instructors! Each week has different instructors and different topics, letting us get a glimpse into the lives of the people who make each class so unique!
Here are the amazing instructors we’ll be talking to!