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From YouTube: Indoor Cycling with Stephen (30/01/21)
Description
Indoor Cycling with Stephen
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
A
B
Good
morning,
good
morning,
good
morning,
I'm
gonna
be
starting
to
spin
in
a
moment.
I
just
wait
for
a
couple
minutes
so
for
spinning
to
this
morning.
So
as
always
when
we're
on
the
bike.
Okay,
turning
up
the
gears
when
we
turn
up
the
gears,
we'll
be
doing
it
into
percentages
as
we
all
probably
have
different
bikes.
So,
as
you
can
see,
my
one's
there,
if
you've
been
to
spinning
before
at
two
of
us
meet
you'll,
know
that
it
is
obviously
all
done
by
the
gear
system.
B
So
I
will
probably
shout
out
the
gears
say
turn
up
your
gears
by
one
or
two,
but
if
you
don't
understand
that,
obviously
I
will
shout
out
60
percent
of
your
max
effort,
eight
percent
so
on.
But
apart
from
that
make
sure
you
just
only
do
things
that
feel
comfortable
for
you
don't
push
yourself
too
hard
say,
for
example,
if
you
feel
something's,
not
right,
don't
keep
pushing
through
it.
B
Don't
ignore
your
body
and
then
yeah
make
sure
that
your
bike
is
all
set
up,
which
I
will
now
go
through
with
you.
So
for
the
bike
setup
make
sure
your
saddle
is
roughly
at
hip
height,
so
roughly
along
line,
but
with
your
hip,
okay,
handle
bars
slightly
above
the
saddle,
so
you
can
just
raise
it
up
slightly.
You
can
pull
it
up
a
little
bit
higher
for
the
third,
but
just
above
it
is
fine,
and
then
you
want
basically
an
arm
whip.
B
Apart
from
the
saddle
to
the
handlebars
that
way
when
you
reach
forward
for
your
sprints,
you
won't
be
too
far
away
apart
from
that,
but
we've
got
different
players
today,
so
we'll
get
cracking
on
with
that.
So
get
yourself
ready
and
then
we
are
going
to
go
straight
into
the
warmer.
B
Make
sure
you're
on
your
biting
point
to
start
off
with?
If
you
don't
know
what
your
biting
point
is
turn
up
the
gears
until
you
start
to
feel
the
resistance
on
your
legs.
Okay,
what
we
don't
want
to
do
is
basically
be
peddling,
with
no
resistance
on,
as
that's
likely
going
to
cause
an
injury
so
make
sure
you've
got
it
slightly.
D
C
A
C
C
C
C
So
going
into
the
main
set,
then
starting
off
with
a
mixed
climb,
so
swapping
between
ceilings
standing
throughout
the
sun,
getting
the
gears
higher
and
what
we're
most
importantly,
gonna
be
doing
every
time
we
change
gear,
we
turn
up.
I
not
change
gears,
sorry
change
position.
We
turn
up
the
gears.
Okay,
so
sign
up
two
or
three
gears,
which
is
roughly
65
percent
towards
the
70.
C
C
C
C
C
C
C
C
A
C
A
A
A
A
C
C
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B
C
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C
C
Okay,
so
100
rpm,
if
you
do
have
rpm
on
your
bike,
you're,
aiming
to
keep
the
rpm
above
100.
Okay,
if
you
don't
have
rpm
the
idea
is.
I
want
a
fast
speed
about
90
percent
or
to
max
and
we
are
holding
that
for
30
seconds
every
time
and
then
you
get
15
seconds
rest
in
between
them.
Okay,
so
30
fast,
maintaining
the
speed
not
letting
it
drop
and
then
20
15
seconds
rest.
Okay,
six
rounds
in
total.
D
C
C
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C
C
C
C
C
C
D
C
C
D
C
C
C
C
C
Basically,
in
about
three
turn
ups,
we're
aiming
to
get
to
our
max
gear,
then
we're
gonna
hold
it
at
that
top
gear,
basically
keeping
it
there
and
then
eventually,
we
start
lowering
it
down
into
a
sprint.
Okay,
so
uphill
quickly
maintain
down
into
a
fast
sprint.
Okay
right,
we
are
starting
off
three
or
four
gears,
so
that's
about
75
to
80
percent.
C
C
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B
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B
A
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A
B
Work.
Thank
you
all
for
joining
me.
Have
a
lovely
weekend:
simone's
bootcamper
nine.
I
believe
it's
bootcamp
yeah.
So
no.