30 Minute Indoor Cycling Workout | Go

Go, go, go!! Paul will take you on a spicy 32 minute ride, full of fun and intensity!! Don’t forget your towel and water bottle as things are going to heat up!!
(This is a very advanced indoor cycling session)

Music: https://www.epidemicsound.com/​
Kit by: http://huubdesign.com​

Disclaimer:
This is an advanced level indoor cycling/exercise/training session. Discontinue your session immediately if you experience any pain, dizziness or discomfort. It is the responsibility of the viewer/participant to ensure that they are medically fit to complete the training session/programme/exercise session and to have sought a General Practitioners approval to attend and participate with any training session/training programme/exercise session. I understand and agree that I undertake the training session/fitness training programme/exercise session – entirely at my own risk and that no responsibility whatsoever shall be attached to any person involved in RIID for any injury, accidents, loss or damage suffered by me or by reason of the training provided, however such may be caused. I am healthy, I have my doctor’s approval to undertake a training session/physical training program/exercise classes/ training session.

I hereby state that I have read and understood the above. I state that I wish to participate in activities of varying intensities, which may include indoor cycling, body weight exercises, resistance exercises, flexibility exercises and corrective exercises. I accept that the participation in any physical exercise is not without the risk of injury and even death.

I hereby confirm that I am voluntarily engaging in participation, with the option to stop at any point. I personally accept full liability for any loss, damage, injury or death which may occur as a result of embarking on such a programme of physical exercise.

I have read and understood the above.

Hi welcome to ride my name is Paul and this is a 30 minute indoor cycling session are you ready to ride let’s go 32 minutes not 30 just a little bit more let’s get into the groove 87 RPM so add the resistance but this is a warm-up

Track to take it nice and steady hand position number two is out to the side and that’s where I’m going right now hand position number three when I call it is on the end of the bars but will only be in that position when we are out

Of the saddle so hand position number two effort level as you can see on a scale of one to ten ten is working at your hardest one is at your lowest level at the moment three four and we get straight into this ride so how busy number two and we are going

To be out the saddle soon running on a flat let’s find the groove 30 second warning we’re gonna go from position two to position two but standing up nice and relaxed control the resistance find that beat we’re gonna be out the saddle 50 seconds just to stretch the legs it’s not a Sprint

It’s getting everything fired up 10 second warning less than that now finish short ready stand two one up Good keep relaxing to the upper body get ready sit down three two down good just to wake everything up and today’s journey is very exciting oh we got some tough climbs some attacking climbs some short Sprints some fast Sprints out the saddle I’ve got my extra big towel it’s a bad sign

And my water bottle is full so please make sure you have got all of those to hand focus on your breathing and work within your capabilities 30 seconds nice Flat Road zipping on the tarmac here effort level is up five out of 10. we are in the groove 30 minutes of intensity

From this Flat Road we’re going into a climb and the Cadence will drop 87. dropping down to 70s into the 60s so we’re going to be climbing resistance going on my strong beat position two right foot tap tap tap good smooth climb upper level you’re still going to creep

Up still in control it’s still early days We’re gonna go in and then out the saddle I’m gonna go from two to three I’m gonna give you a warning 10 seconds pair to stand first climb control two one up good tap tap nice you can see the interval clock counting down it’s a long one it’s a strong one keep relaxing the upper body don’t grip too tight

Effort level six out of ten I’m not going too deep too hard too soon foreign nice on that funky beat Less than 30 seconds to go counting’s down position three so what’s these shoulders creeping towards your wrist keep them back and down tap tap tap and away that strong beat my right foot is tapping tap tap get ready sit down in five seconds three two one good soft pedal take a little

Bit off keep with that beat effort level just coming down short recovery this time we go a little bit harder but seated position two [Applause] 10 second warning take a drink on board See to climb City burn two one go good strong strong tap tap Breathe It Out Nice again that interval clock is ticking away you can see how hot and how long we’ve got to work for the effort level’s prepped up to seven out of ten strength through the legs I’m going to add a little bit more resistance challenge myself Awesome great work team again keep relaxed don’t grip too tight Breathe strong stop everyone oh climbing High legs burning 10 second warning three two soft pedal good back it off where it comes down Breathe it out great start bringing the next into an attacking climb where the Cadence Rises so do we quick drink this is going to get the heart rate up are you ready to stand by second warning position three up we go nice attack and climb so it’s not too

Steep just a nice strong gradient that’s 70 rpm my right foot tap tap tap and away Effort level see it Rising six and a half seven out of ten seven and a half you’re in charge everyone together come on You can see the interval clock ticking down incredibly slowly so pace yourself breathe The heart rate is up the warmth is on everybody working together superb less than a minute to go come on we’re climbing strong as a team Let’s motivate each other to get the very best at this session today now grip we’re on position three just relax that grip relax the elbows drop the shoulders core strong we’re climbing together working hard it’s enough for me for a minute do you focus on your riding outstanding stuff less than 15 seconds

We’re coming to the top tapping away recovery’s coming two one down good hand position number two soft pedal allow the Cadence to rise and the work rate comes down Cadence Rises 60 70 80 3 grab a drink find that Groove tap good nice Cade it’s nice and fluid straight Flat Road

In the groove feeling kind of tired 20 second warning on the flat putting in a little burst flat acceleration working together as a team by second warning and resistance keep that Cadence two one go watch that interval clock counting down don’t let it out of control to let the

Cadence go out of control you are in charge of the bike so the key that’s right too far out of 93 add the resistance strong Focus for two tap tap good work less than 15 seconds holds wrong flat acceleration legs burning off that slow one five two one top pedal

Where he comes down you keep that Cadence no 93 time for another one coming up you ready 10 second warning not much break it’s working a little bit harder this time effort level five let’s go again a little bit harder go nice strong in that saddle creeping it up

Less than a minute to go seated flat acceleration seven out of 10. come on creep it up a little bit more let’s go seven half eight out of ten City flavor whoa legs great start less than 25 seconds to go stay strong Breathe It Out wow fast and flat fast Cadence

You are 10 seconds to go oh watch it counting down whoa three two soft pedal good grab a drink wow I’m hot now The Climb let’s come back on we’re going up at the resistance soften the legs Breathe It Out Cadence 63. find that beat 20 second warning We’re gonna be in and out the saddle There’s a Groove We have to use my big towel can full use oh dear ready to stand up from two to three two one up four three two one and down four three two one and up four three two one and down Four three two one up good job off we go position three staying up the resistance is going on at the level getting steeper wow oh countdown clock he’s coming see the interval counting down right eight out of ten come on standing climb four seconds three two one down

Short break we’re still climbing let’s back it off soft pedal ready to go again standing climb five second warning from two to three two one up good on that beat great work climbing higher 63. seven seconds Punchy little climb three two down we go soft pedal good oh

City still climbing soften that paddle we need to recover that beat 35 seconds of recovery still on that 63. that work rate has come down there’s a short Punchy climbs I’m gonna work right up the heart rate up we’ve got a long climb coming this is why we need the recovery because it’s

Going to get a lot steeper outstanding climbing so far her effort level is lower 6 out of ten so we’re still climbing a bit to soften through the legs without you when we get home if you let me put it well done grab a drink if you need one A little bit steeper 60 62. find that resistance I’m gonna go back up standing climb you ready not long two one position three up oh strong climb find that beat effort level creeps up seven out of ten position three standing climb as you can see it’s a five over five minute climb

Let’s find that Groove 30-second warning till we’re sitting down here’s a little taste of what is coming we have to work hard together we’re standing climb position three Perfect superb 10 second warning to a sitting down four three two one down keep climbing keep climbing take a little bit off read quick drink I’ll be going up and we’ll be climbing strong I’ve given you a 20 second warning three we’re going to be out with saddle for four minutes

Find that resistance 10 second warning oh it’s getting steep it’s getting steep add it on find your find your resistance out we go position three standing climb that is a big interval clock counting down everyone together Strong mind It’s the RPM In the groove stay strong you got this we got this together position three using that strong beat tap tap tapping away climbing higher getting to the tops building strength in the legs not only that strengthen the core heart and lungs working hard after level eight out of ten it has to

Be throughout the saddle climbing 60 RPM Stay strong use that beat to keep you steady 60 RPM three minutes to the top You need to sit down please do if not adjust your resistance if you need to just make sure you keep with the beat Stay With Me say Sean the body making sure we’re not hunching over and collapsing soft bending the elbows elbows in just getting steeper effort level is

Controlled eight out of ten that’s tough and so are you come on you don’t want to hear me talking all about this trying to be quiet come on focus on your breathing Let’s climb his Epic we need to focus on us in our riding form building strength come on two minutes to go recover after this one you can see the top now as we climb higher and higher That motivating beat Keeps Us honest and let that happen level creep any higher shoulders relax there is the last 90 seconds a grip is slappy we’re done well done keep breathing that’s the most important thing one minute to the top face that so well it’s a brutal climb keeping the control

In that work rate we are in charge 45 seconds strong We will recover when we get to the topless climb it levels off and the effort level will come back down In seconds it’s done so well from three back to two Are you ready to sit down keep those legs turning do not stop adjusting resistance as you go down two one down good hand position number two 85 RPM let the legs turn over should have bought a bigger towel oh yeah beach towel Relax breathe effort level you’ll work right through the pedals has come down try and recover nicely and drink We’re going to help with recovery by just standing out the saddle it’s not a Sprint it’s gonna stretch the legs a little bit ready to stand up 10 seconds we’re going for position two to standing position two five seconds a little bit resistance not too much two one up

Short stretch of the legs just turn the legs and feel how this feels how fast the Cadence keep it going Nice eight seconds when we sit down keep those legs turning four three two one down 85 RPM good hand position number two how did that feel about the saddle at that Cadence challenging we’ve got some Sprints coming up to what you feel it three minutes to go Flat Road here we are riding together as a team effort level seven out of ten no more than that keep it smooth so if you saw on your pedal efficiency focus on your body position on the bike while we are cruising along smooth keep hydrated throughout and you have to mop the brow

Breathe less than a minute until our first Sprint comes We haven’t turned off we’re just riding a flat Road enjoying each other’s company enjoying that lower level 7 out of 10 work rate breathe nice nice 10 seconds Ready seated first one go seated hand position number two flat row keeping that Cadence 85. short an intense get the heart rate up the work rate up again great work keep it going three two soft pedal good nice spiked a little bit Keynes comes back down back on that flat row

Pure acceleration few Sprints as a team Ready for another one out the saddle this time prepare to stand ready four three two one up position three attacking that every level creeps up seven eight out of ten short and sharp position three attacking Sprint out the saddle on that Flat Road whoa get ready three two down good Breathe it out good work Punching that work rate comes back down focus on your breathing back to smooth efficient cycling We’re going to build it we’re going to build it Cadence creeps up 87. tilde Cedar Sprint Flat Road effort let’s really attack these guys time is flying past let’s work together push on these last few find that Rhythm tapping it out are you ready 10 second warning build cover that resistance on the flat build it build effort level creeping you’re working harder three two one go wow seated Sprint on the flat as to get all together as a team you see the counter clock counting down good 30 seconds left read it out super

Come on you got this legs on fire that’s why we’re here keep it going it’s less than 10 seconds whoa power on come on legs bye Three two once I’ve had all good work rate drops attach your work right through the pedal Breathe It Out short recovery 30 seconds that’s all we’ve got Let’s have another one let’s have another Sprint From position two to position three Standing Sprint just that resistance wow 15 second warning pace yourself build it build it get ready to go from two to three five second warning three two up we go nice you may adapt so maybe add some more but up to you you’re in charge keep that beat tap tap tap it out

87 RPM Group work and it’s Fighters come on you’re doing the work we’re working together it’s what a team come on tap well we’re getting faster building building three two down good couldn’t relax we’re nearly home but not quite hand position number two from the flat into a nasty climb from 87

To 77 to 73 find that group 73 RPM position two come on we’re into it we’re two minutes away we’re gonna go all in now here we go strong find that Groove go seated Climb come on nice work effort level creeps up seven eight out of ten

Position two CC climb C to burn keep it going wow come on seated fun ction a little bit more eight and a half keep it going the sweat is running off me come on nearly there 15 seconds keep pushing seated climb fast Progressive we are attacking five seconds to a short recovery

2-1 soften it good levels off one more are you ready we are out the saddle attack and climb position three all in ready two one up we go big effort guys one minute on the clock position three so hold it together everyone drop those shoulders elbows in

Stay stronger than the core be proud of what you’ve achieved today 45 seconds enough for me let’s go ah the Finish Line’s inside just me and you come on Strong mind strong body 30 seconds come on [Applause] 20 seconds hey we’re nearly there let’s finish off as a team 15 seconds So so good assistant hard work from you all ready to sit down and enjoy recovery three two one good Let me catch my breath a second looks like I’ve been swimming a lot of cycling the warm down track hand position number two nice deep breath that work rate went up eight and a half nine out of ten on that standing attacking Sprint great job now we’re just cruising

Come back together as a team Been in those legs off position two and that work rate as soon as that interval stopped just comes down and down and down Nice deep breath Right to the very last beat of the last track we focus on our form making sure that we’re nice and smooth excellent work everyone I do hope you enjoyed it 30 minutes 32 minutes squeezed a lot in some really aggressive attacking climbs at 70 rpm some fast Sprints seating and standing

A lot of variety If you like that session please hit the Thumbs Up Button if you love that session please use your QR tip code or support us through patreon if you haven’t done already please hit that subscribe button and share it with all your friends thank you so much

And I’ll see you on a ride very soon