Your Weekend Workout Playlist: Amped-Up Jams from Flywheel Philly

Shutterstock

Shutterstock

The Be Well Philly team typically masterminds your weekly workout playlists, but every now and then, we like to mix it up by asking a guest curator to share his or her favorite songs. Today, Flywheel Philadelphia instructor Emily Rothrock picks 25 songs to keep you spinning, running, boxing—whatever!

Here’s what she has to say:

I’ve put together a pumped-up workout mix full of songs right around 130 beats per minute At Flywheel, we ride to the beat of the music and vary the bpm counts of each song to match the resistance level that we want our riders to achieve. For other workouts, like a long run or even tabata training, it’s important for the beat of the music to stay consistent so your pace stays consistent. Each song on this playlist hovers right around that 130 bpm range so you can put it on shuffle and just zone out with a steady rhythm.

If you’re looking to spice things up during the run, try this trick: Run at a moderate pace during the verses of the songs and push yourself to breathless during the choruses. Most songs have about three to four 30-second choruses—instant interval training!

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You’re Invited: Flywheel Bryn Mawr’s Birthday Bash This Saturday

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Shutterstock

It’s a celebration, folks: This Saturday, Flywheel Bryn Mawr is hosting a birthday bash in honor of their one-year anniversary. And let me tell you, this is not a party you want to miss. The indoor-cycling studio will be running a slew of themed classes throughout the morning, plus they’ll be giving out goodie bags. Well, goodie discounts, if you will: All birthday bash attendees will receive a special discount code to put toward their next Flywheel package. Um, yes, please!

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Free Rides at Flywheel Philly This Week

Flywheel Studio

Flywheel Studio

UPDATE 12:58 p.m.: An earlier version of this post mistakenly said the Friday class was in Bryn Mawr. It is in Center City. Apologies for the confusion!

By now, you know we’re obsessed with free workouts. So here’s your freebie for the week: Flywheel’s Center City location is hosting free rides this week with newly minted instructor Jamie Blau, who will lead 45 minute rides at each of the studios. The classes are tomorrow (Wednesday) at 4:45 p.m. and on Friday at 6:45 p.m.

Email philadelphia@flywheelsports.com to reserve a bike.

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To Do This Weekend: Free Be Well Philly Workouts at Rittenhouse Row Festival

Photo by E. Mencher for Visit Philadelphia

Rittenhouse Row Festival | Photo by E. Mencher for Visit Philadelphia

Before you load up on tons of drool-worthy local food and drink at this Saturday’s Rittenhouse Row Festival, make sure to stop in at the Be Well Pavilion tent to squeeze in your weekend sweat session: We’re hosting two free 30-minute fitness classes outdoors at Rittenhouse Row, and some of our friends will be doing demos, giveaways, massages and more at the Be Well Philly wellness pavilion. Because festival food just tastes so much better after getting your wellness on, am I right?

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Sweet Deal: One Month of Unlimited Flywheel Rides at Nearly Half-Price

Flywheel Studio

Flywheel Studio

If you’ve never tried Flywheel, now is definitely the time to start: From today through the 30th, the indoor cycling studio with locations in Center City and Bryn Mawr, is offering newbies the chance to sign up for a month of unlimited rides at nearly half-price. And with beach season lurking right around the corner, this deal couldn’t come at a better time.

Here’s the deal: First time Flywheelers can get a month’s worth of unlimited rides for $100 — nearly half-off the usual $180 for a monthly membership. To get the deal, you just need to call the studio where you’ll be riding (The phone numbers can be found here and here.) and have them add it to your online cart. Then, you’ll be free to sweat your butt off for 30 days straight! It’s as easy as that.

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Free Classes at Flywheel Center City and Bryn Mawr

flywheel_freeHeads up, Flywheelers: Both local Flywheel outposts are now offering free classes on Wednesdays. The Friends and Family promotion is good for anyone—whether you’ve done Flywheel before or not. (It should be noted that first rides at Flywheel are always free, anyway.)

The rides, at the times listed above, are on Wednesdays. No need to sign up—they’re first come, first served.

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Book, Buy and Check-in to Classes on the New Flywheel App

flywheelFlywheel Sports just released a new app for iPhone and iPad this week, designed to make the class booking/buying/check-in process easier. It also tracks all your performance data in one place, so you can see your progress over time. A Class Rank option allows you to see how you performed compared to other people in your class, and a  “Percentiles” metric shows you how you rate next to other Flywheelers in our region on Torq, RPMs, speed, distance and calories burned. Motivating, right?

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To Do: Free Classes at Flywheel Bryn Mawr on Sunday

flywheel

Main Liners! I hope you’re paying attention: This Sunday, October 6th, Flywheel indoor cycling studio in Bryn Mawr is hosting an open house. Translation? They’re offering free classes all day long.

Instructors will lead four 45-minute classes at 8:30, 9:30 and 10:30 a.m., and 4 p.m. You can sign up and reserve your bike on the website, or give the studio a call (610-572-7161) to let them know you’re coming.

FREE, October 6th from 8:30 a.m. to 4 p.m., Flywheel Sports, 711 West Lancaster Avenue, Bryn Mawr. 

>> Have a health or fitness event you’d like to share with Be Well Philly readers? Email eleaman@phillymag.com with details.