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From YouTube: Indoor Cycling with Stephen (23/01/21)
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.
B
Right,
I'm
gonna
be
starting
to
spin
in
a
moment
good
morning,
everyone.
So
in
a
second,
we
will
be
starting
spinning,
as
you
will
see
my
bike
behind
me.
B
Okay,
so
if
you
are
doing
spin
today
on
your
bike,
depending
on
what
bike
you
are
using,
it
will
be
probably
slightly
different
to
the
one
I'm
using
every
time
we
turn
up
gears.
B
I
will
be
giving
you
a
percentage
into
regards
to
your
max
effort
that
way,
we
all
know
we're
working
at
the
same
rate,
so
obviously,
for
example,
if
I
was
to
say
90
percent
of
your
max
effort
on
this
sprint,
then
obviously
you'd
give
it
90
and
hold
back
slightly
a
little
bit,
but
apart
from
that,
make
sure,
when
you're
doing
these
exercises
that
you
do
the
things
that
feel
comfortable
for
you.
If
you
do
anything
that
feels
a
bit
uncomfortable,
make
sure
you
stop
automatically
and
just
basically
work
to
your
best
of
your
ability.
B
Okay,
you
don't
have
to
do
everything.
I
say
if
there's
something
in
there
that
you
say
you're
not
confident
with
make
a
little
alternative
it.
Okay,
apart
from
that,
make
sure
your
bikes
are
all
set
up
properly.
So
what
you
want
to
make
sure
is
saddle
just
above
well
roughly
in
line
with
the
hips
so
saddle
roughly
align
the
hips
okay
handlebars,
just
above
the
saddle.
Okay,
you
can
have
it
in
line
if
you
want,
but
I'd
recommend
having
it
slightly
higher,
and
then
you
want
it.
B
Basically,
the
saddle
and
the
handlebars
about
an
arm
width
apart,
but
apart
from
that,
get
yourself
on
your
bike,
make
sure
you've
got
your
drink
and
whatnot
and
then
we'll
be
starting.
The
warm
up
in
literally
a
second.
B
B
Okay,
so
pop
yourself
onto
your
bike,
make
sure
you're,
safe
and
secure,
so
once
you're
on
there
make
sure
your
straps
are
all
sorted,
so
we're
going
to
start
off
with
the
warm
up
after
every
song.
I
will
tell
you
what
we're
going
to
do
next.
Okay,
so
warm-up
time
get
yourself
moving
on
your
fighting
point,
if
you
don't
know
what
your
final
point
is
basically.
B
C
C
C
C
C
C
C
B
B
B
C
C
B
C
C
C
C
C
C
C
C
D
C
B
B
C
D
C
D
C
C
D
C
C
C
C
B
Okay,
so
hamstring
climb
is
we're
only
allowed
to
pull
back
the
heels.
We
are
not
going
to
push
forward
whatsoever.
Okay,
if
we
push
forwards,
we
engage
the
quads,
we're
going
to
try
and
ignore
them
and
only
pull
back
to
work.
The
hammies
on
the
back
of
the
leg.
Okay,
so
we're
gonna
start
big,
three
or
four
gears.
B
C
C
C
C
C
C
C
C
C
C
C
C
B
B
Okay,
so
uphill
climb
we're
going
to
get
the
gears
up
pretty
quickly
so
that
we're
in
the
top
gear,
your
top
gear,
okay,
pretty
fast,
and
then
we're
going
to
hold
that
climb
and
then
eventually
we're
gonna
work
back
down.
Okay,
so
we're
gonna
hold
your
top
gear
for
about
two
minutes
all
right,
so
it
is
quick
turn
ups
to
start
with.
Okay
right,
we're
gonna
start
off
again
with
three
or
four
about
75
percent.
C
C
C
C
C
C
C
B
B
B
C
C
C
A
C
C
C
C
C
C
C
C
B
Drink
right,
final,
two
songs:
okay,
next
up,
it's
either
standing
or
seated
sprint
intervals.
So
it's
20
hard
10
rest
again!
If
you
want
to
do
it
standing,
that's
completely
fine
with
me,
you
prefer
to
see
it
to
see
it.
If
you
want
to
mix
them
up.
Do
you
understand
anyone
see
it?
That's
fine
as
well,
whatever
you
prefer.