Bruno Lage will be hoping his Wolves sides' good league form can continue in the FA Cup today as the West Midlanders host Norwich in this FA Cup fourth round tie. But, with the Canaries on the up too, this could be a chance for both sides to play with a genuine sense of freedom. Expect end-to-end stuff. The match is not on UK TV channels but follow our guide on how to watch a Wolves vs Norwich live stream, no matter where you are in the world .

The team news is in. Jimenez and Marcal both begin the game on the bench for Wolves. John Ruddy starts in goal. Norwich make four changes from the team that beat Watford. McGovern makes first start this season. Gilmour returns from injury

Wolves have clocked up 13 points from their last five league games despite a tough run of fixtures that has included Brighton, Chelsea and Man United, with that run seeing them surge to eight spot in the league. They now face a Norwich side on something of a high following two crucial league wins on the bounce against Everton and Watford which have given Dean Smith's side hope of beating the drop.

Now out of the drop zone, today's match gives Norwich a chance to put those relegation worries to one side, having set up this tie with a 1-0 win away to Charlton Athletic last month. Wolves meanwhile navigated their way past Championship side Sheffield United 3-0 at home to reach the fourth round.

Here's how to get a Wolves vs Norwich live stream and watch this FA Cup fixture online today .

Watch Wolves vs Norwich live stream

Watch Wolves vs Norwich live stream from anywhere

If you're abroad right now and struggling to tap into your local coverage of the game, you'll want a VPN . This'll help you circumvent the geo-blocking that will try to stop you watching a Wolves vs Norwich live stream in particular parts of the world.

They're a useful means of getting around this issue, are cheap, and easy to set-up as well. Here's how it's done.

Use a VPN to watch Wolves vs Norwich from anywhere

How to use a VPN

Using a VPN is as easy as one-two-three...

1. Download and install a VPN - as we say, our top choice is ExpressVPN .

2. Connect to the appropriate server location - open the VPN app, hit 'choose location' and select the appropriate location, eg: 'Australia'.

3. Go to the broadcaster's stream - head to your home broadcaster's site or app and watch as if you were at home - eg: 10Play .

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Turbo trainer vs smart bike – which is right for you?

Cycling on a stationary turbo trainer or smart bike is a phenomenal workout and the perfect addition to pursuing almost any sport or fitness goal. From office workers spinning at the gym, through burly rugby players chasing cardio gains, to bike racers honing their finishing sprint, ever more people are discovering that indoor cycling is a time-efficient way to get a high-intensity, low-impact workout.

Not just a replacement for getting outside, indoor cycling actually has several distinct training benefits over hitting the open road. First, it’s more efficient, as unlike dodging in and out of traffic, an hour on a turbo or smart bike always provides a complete hour of structured training.

Second, it’s safer and easier to achieve some types of workout indoors, such as the sort of repeated high-intensity efforts that would normally leave you swerving all over the tarmac.

Third, thanks to both virtual classes and the gamification of training, it’s easy to stay motivated, especially when the weather outside is grim.

Now sporting wireless connectivity and smart resistance, the latest static bikes and trainers can also log you into apps like Zwift where it’s possible to ride virtual courses and compete against riders around the world. Similarly, there are a host of platforms that will let you join a group and work through a spin class from home.

Of course, to give any of this a go you’re either going to need your bike and a matching turbo trainer or one of the latest generation of smart indoor bikes. But what are the benefits of each style?

Already know what you'd prefer? We've collected the best deals on a range of top turbo trainers and stationary bikes right here. Otherwise, read on...

Turbo trainers

A turbo trainer consists of a resistance unit that creates the sensation of riding by giving your legs something to push against. Coming in wheel-on or direct-mount styles, you take your regular bike, and either drop the rear wheel onto the turbo’s drum or remove it and bolt the bike directly onto the device.

Controlled by smart circuitry, and generating their resistance through electromagnetism, the latest smart trainers can simulate the feeling of riding up gradients of over 20% along with the sensation of freewheeling back down. Set up in front of a smart TV or tablet and connected to an online platform like Zwift, this can give you the impression of riding in a virtual world, with the effort required by your legs matching in real-time what’s happening on the screen.

Slightly less fun, but even more useful for training, they can also guide you through set workouts, varying your level of suffering to match each interval in the program.

Using your own bike, one benefit of a conventional turbo trainer is that you’ll instantly feel at home. The flip side of this is that your drivetrain and tires will wear as you pedal, while bikes can also be surprisingly sensitive when sweated over.

Previously somewhat noisy, the latest turbos are now quiet enough to go unnoticed by your neighbors. However, the state of your bike can affect the level of noise they generate, and a badly maintained bike can be surprisingly creaky.

There’s also the fact that you’ll need to set everything up each time you use it. Only the work of a minute or two it’s nevertheless the type of minor hassle that can sap your resolve when it comes to ducking out of a planned session.

Yet while it’s nice to always have a bike set-up and ready to go, not all of us have limitless space. In this respect, turbo trainers score highly for portability and storage. With most folding down to a size that’ll slide under a bed, dedicated bike racers will also appreciate the ability to transport them to events for a pro-style warm-up.

The cheapest introduction to indoor cycling, basic turbos with rudimentary connectivity such as the Saris Fluid2 Smart start at $350 / £250 / AU$400, while a top-end trainer can cost twice as much.

Look out for big names like Tacx, Wahoo, or Elite, all of which create products that do an excellent job of bringing the feel of the open road into your living room or garage. For those wanting to track their progress, models with in-built power sensors will also give you direct insight into your changing performance.

Smart bikes

The boom in spinning and indoor cycling has seen everyone from celebrities to pro football teams adding indoor riding to their workout routines. There are lots of static bikes available, from simple models that use magnetic resistance through to sophisticated spin bikes from the likes of Peloton, but if you’re looking for a truly dynamic experience then you’ll need a smart bike.

All indoor bikes have the benefit of being always ready to go after the initial setup, making them much less hassle to use daily than a turbo trainer. They’re surprisingly quiet, and wear is almost a non-issue. What sets smart bikes apart, however, is their ability to change the resistance level automatically and in real time based on data from a connected app, giving you a more realistic riding experience that adapts on the fly to suit your needs.

Smart bikes from brands including Wattbike, Stages and Wahoo range from $2,600 / £2,000 / AU$3,500 for an entry-level model, up to $4,000 / £3,200 / AU$5,000 for the latest top-end version. These bikes feature instant resistance adjustment, simulated gearing, power measurement, and (in the case of the Wattbike Atom ) pedaling efficiency analysis. Basically, everything you’d expect from a high-end turbo – and then some.

Providing enough training insight to make them a hit with pro athletes, those a few rungs down the athletic career ladder will appreciate the ability to easily run through complex workouts or combine exercise with play on virtual racing apps like Zwift.

Spin bikes might look similar to smart bikes, but have quite different features. For a start, most don’t have the same level of smart integration, instead requiring the user to dial in the level of resistance they require. Often using a fixed gear and a large, heavy flywheel, this combination means you have to pedal continuously, a trait that can feel odd at first but helps create flexibility and strength in the legs. However, they don’t provide the same dynamic changes in resistance as a smart bike.

Smart bikes are ideally suited to those who want to bring the gym experience home with them. At the same time, anyone that wants to keep their regular bike for cycling outdoors, or who doesn’t have a bike to start with, will also be well-served – assuming they’ve got the funds and space required to accommodate their larger size and cost.

This article is part of TechRadar's Get Fit in 2022 series – a collection of ideas and guides to help get your new year's health goals off to the right start, whatever your current level of fitness.

Garmin's latest watch is built for pilots, but runners and cyclists should take a look too

Garmin has unveiled its latest watch, the Garmin D2 Air X10 , which is designed specifically with pilots in mind, but is also a fully featured sports watch for use outside the cockpit.

Garmin is one of the biggest names in aviation equipment, building radios, navigation and autopilot systems, and the D2 Air X10 is the latest in a long line of wearables built for commercial and recreational pilots.

When you're in the air, the D2 Air X10 allows you to plot a course straight to an airport or waypoint using a database of locations preloaded to the watch. Alternatively, you can choose to activate a direct course to the nearest airport, with a horizontal situation indicator (HSI) course needle that shows whether you're left or right of the desired flight path.

The watch also starts tracking flights automatically on takeoff, and transfers stats including date, duration, total flight time, and route to your logbook on flyGarmin . It's also possible to transfer flight plans to the watch from the Garmin Pilot app.

Sports and smartwatch tools

Outside the cockpit, you'll find that the Garmin D2 Air X10 shares a lot of DNA with the Garmin Venu 2 and Venu 2 Plus . The most obvious similarity is the bright AMOLED touchscreen display topped with Gorilla Glass, but the three also have many of the same smartwatch and sports tracking features.

Like the Venu 2 Plus, the new watch has a built-in microphone that allows you to make and receive calls from your wrist, or control your phone's voice assistant provided it's within Bluetooth range.

There's an optical heart rate monitor and SpO2 sensor, respiration tracking and breathwork activities, stress tracking, sleep monitoring, and Garmin's Body Battery tool, which shows how much energy you have throughout the day.

You can also capture a quick overview of your current health stats using the Health Snapshot feature, which takes a complete measure of your heart rate, heart rate variability, pulse ox, stress, and respiration over the course of two minutes. You can then keep this data for your own reference, or share it with others.

There are dozens of sports tracking modes, including both indoor and outdoor activities, and the watch comes with preloaded workouts that you can follow to keep your training interesting.

It has storage space for up to 650 songs, or you can stream tracks from Deezer, Spotify, and Amazon Music. It's also equipped with Garmin Pay, which allows you to make contactless purchases and pay for public transport.

It's worth noting that the D2 Air X10's battery life is slightly shorter than that of the Venu 2. The aviation-focused watch has a battery life of seven days in smartwatch mode, or 20 hours in full GPS mode with SpO2 monitoring while flying. For comparison, the Venu 2 keeps running for up to 11 days in smartwatch mode, or eight hours in GPS mode with music.

It's a small difference though, particularly considering the sheer number of aviation tools the D2 Air X10 puts on your wrist.

It costs $549.99 (about £400 / AU$770) and is available to buy now direct from Garmin in the US , or from third-party stockists.