Flywheel Training 101: What to Expect in Your First Week
Welcome to the world of flywheel training with SpaceGym! If you're new to flywheel training, or you are looking for a way to understand the unique resistance that it provides, we've created a workout guide that will help you through your first week and on your way.
Flywheel training is a versatile and effective way to workout which will likely at first, feel much different than conventional weightlifting. Instead of using weights, SpaceGym adjusts to your exact effort and power in a workout that is truly personal.
Let’s dive into what you can expect during your first week of using SpaceGym and how to make the most of your early training sessions.
Day 1: Unboxing and Setup
Getting familiar with your SpaceGym
The first day is all about setting up and familiarizing yourself with how it works to ensure you’re ready for your first workout. Resist the temptation of going Rocky Balboa right off the bat, spend some time putting the unit together and getting to grips with how it works.
Here’s a quick checklist:
Place SpaceGym on a flat, level surface.
Find the correct length of cord for you, depending on your first exercise.
Stand on the footpads and practice gently pulling the handle to get a sense of how it reacts.
Start spinning the Flywheel by using your foot to turn on the starter disc.
SpaceGym is designed with simplicity in mind, but take some time with setup to ensure a smooth experience from the outset.
Day 2: Getting a Feel for the Resistance
Start slow and steady
With your SpaceGym all setup, you are now ready to experience the flywheel resistance for the first time. Get to the staples first: your squats, bicep curls, and rows. Forget about intensity levels, this day is for you to find out how that flywheel responds to your effort. Each pull will accelerate the flywheel, and the resistance will increase the harder you pull.
Expect some surprises
The use of flywheel training can feel very different from traditional weight training. You may notice that the resistance feels light at first but increases as you accelerate. It is this adaptive resistance which makes flywheel training so effective for developing functional strength and endurance.
Pro Tip: Be sure to focus on smooth, controlled movements to prevent and jerking motions.. Work your way up to it by gradually increasing your pull force.
Day 3: Full Body Introduction
Time to try a full-body workout
Now that you have experimented with a couple of basic movements, let's put them together and into a full-body workout. Since SpaceGym can engage all of these muscle groups, we will focus on exercises that utilise the upper body, core, and lower body today.
Example workout:
Key takeaway: Flywheel training uses your muscles in the concentric and eccentric phase of a movement so you work harder while lifting and lowering the weight as compared to traditional weights. So don’t be surprised if you cannot train as long as you usually would using weights like dumbbells.
Listen to your body: It might feel like hard work when training with a flywheel, but that’s because its challenging your muscle fibres in new ways. Remember your boundaries and allow yourself breaks if it refrains you from getting overwhelmed.
Day 4: Soreness and Recovery
Expect muscle soreness
It is totally natural if you are sore today. The type of muscle activation you get with flywheel training can be quite complete, so you might even experience a different kind of soreness from what you are used to. This could be exaggerated if you have been focusing on compound movements that engage large muscle groups in both the lifting and lowering phases.
Recovery is key
Don't forget to stretch and drink water today. While you don’t need a full rest day, it’s best to just carry out some stretches to maintain flexibility and alleviate any stiffness.
Day 5: Focusing on Form
Mastering the fundamentals
Now that you’ve gotten the feel for SpaceGym, it’s time to really dial in your form. Proper form is essential to maximize the benefits of flywheel training and prevent injury. Today, focus on executing each movement with precision. Don’t forget to check our suggested exercises here for video demonstrations.
Tips for good form:
Keep your spine neutral and your core engaged during all exercises.
Avoid jerky movements—slow and controlled is key.
Always ensure the cord remains tight throughout each movement.
Check your form either in a mirror or setup your camera to record yourself.
Focus areas:
Posture: Are you keeping your back straight during rows and squats?
Range of Motion: Are you maximising both the lifting and lowering phases of each movement?
Breathing: Make sure you’re breathing consistently throughout your exercises—exhale on the exertion and inhale on the return.
Remember, one of the key benefits of a flywheel trainer like SpaceGym is its ability to adapt to your effort level. It’s not like you are overloading your body to the next heavy dumbbell, so there’s no excuse for half reps and bad form!
Day 6: Exploring Resistance Levels
Dialing up the intensity
By now, you should be comfortable with the basics of flywheel training, so it’s time to challenge yourself a bit more. One of the greatest benefits of SpaceGym is the ability to tailor the resistance to your effort. As you get stronger, the flywheel will continue to push your limits.
How to increase resistance:
Pull harder and faster on the handle.
Focus on the eccentric phase (lowering) by resisting the return of the handle.
Workout focus:
Today, try pushing yourself with movements like squats or presses, where you can really test the limits of your strength. Feel how the flywheel responds to your increased effort and note how you can intensify the workout by carefully controlling the return motion.
Pro Tip: Start with moderate effort and gradually build up your speed and power for a more intense workout.
Day 7: Reflection and Planning Ahead
Looking back at your first week
After a week of flywheel training, you’re likely feeling stronger and more confident with SpaceGym. Take some time today to reflect on your progress. What exercises did you enjoy the most? Where did you feel the most muscle engagement?
Planning your routine
Now that you have a solid understanding of how flywheel resistance works, it’s time to start planning a more structured workout routine. Depending on your goals, you can create a weekly plan that focuses on strength, endurance, or recovery.
Example weekly plan:
Day 1: Upper Body (Rows, Presses, Bicep Curls)
Day 2: Lower Body (Squats, Lunges)
Day 3: Recovery Day (Light stretching and low-impact movements)
Day 4: Full Body
Day 5: Core Focus
Day 6: High-Intensity Day (Increased resistance, faster movements)
Day 7: Rest or Recovery
Pro Tip: Keep challenging yourself by adjusting the resistance and trying new exercises as you become more familiar with the machine.
Final Thoughts
Your first week with SpaceGym is all about learning the ropes (pun intended) and getting comfortable with flywheel training. Remember, it’s not about how fast you go or how hard you pull right away—flywheel training is about smooth, controlled effort that builds over time. With adaptive resistance and a variety of exercises, SpaceGym is designed to meet you where you are in your fitness journey and grow with you as you progress.
Be sure to check out our exercise library for video guides, tips, and suggestions to help you get the most out of your SpaceGym workouts.
Here’s to a strong start and many more weeks of effective, rewarding training ahead!