RECOVER // 20 Minute Cycling Workout for Active Recovery • Beginner Spin Class
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- Опубликовано: 12 сен 2024
- ruclips.net/user/kirste...
This 20 min spin class is an active recovery cycling workout! Quick surges, tempos, and some climbs will leave you feeling energized for your active rest day! 20 minutes - let's recover together!
This ride also doubles as a great beginner spin class!
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Here is the full 20 minute workout:
Warm-up: 3 minutes
2 Minute Tempo
5 x 20s On/20s Off Level 8 Climb
2 Minute Tempo
3 x 30s On/30s Off Level 6 Sprint
1 Minute Tempo
45s Level 5 to Level 8 (Sprint to Climb) Transition
1 Minute Tempo
45s Level 5 to Level 8 (Sprint to Climb) Transition
1 Minute Tempo
3 x 15s On/15s Off Level 6 Sprints
Cool-down: 45s Tempo
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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*All thumbnails in this document are clickable links!
This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!
Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: • The ULTIMATE Spin Bike...
PROPER SPIN BIKE SET UP: • The ULTIMATE Guide to ...
YOGA STRETCH FOR RUNNERS & CYCLISTS: • Yoga Stretch for Runne...
POST-WORKOUT GUIDED STRETCH: • POST-WORKOUT GUIDED ST...
GUIDED MEDITATIONS: • GUIDED MEDITATIONS & B...
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DISCLAIMER:
All information presented on this platform is provided for educational purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
#activerecovery #cyclingworkout
Thank you SO MUCH for being a part of this growing online community! Please LIKE this video to help my channel! See you soon!!!! 💖💖💖
Your the best i love your Workouts maybe more 2s and 3s though
Love love love! Going on 7 weeks of doing your workouts daily!
Oh my gosh!!! Incredible dedication and hard work!!!! Inspirational! 😍😍😍
That was perfect after a stressful work day-thanks ❤
Perfect! Great work, Maria!!! Have a wonderful weekend!
This ride was just what I needed. I've had a rough few days with a familt emergency. As much as I wanted to lay around, it felt great to get a quick 20 minutes in and get my heart rate up. Thank you Kirsten.
Oh my gosh, I hope everything is okay and starting to settle down. 💖💖💖
Awesome workout when you have an undiagnosed knee injury🎉😅 thank you Kirsten for creating it❤
Oh my goodness! I hope your knee is feeling better!!! 😲💕
Ha! I thanked you before I saw that you mentioned me. Thank you again! You are so awesome!❤
Of course! Thanks for the suggestion! Hope you enjoyed the class!!!! Great work, Jodi!
Hey Kirsten, this is so perfect!! I followed up with an upper body workout and I am feeling awesome!! These recovery rides can do wonders for you!! Awesome!!! 👏👏😃
Wooooo!!! Great work, Laura!!!! Thank you for doing this active recovery ride with me!!!
THANK YOU!!!!!!!❤❤❤❤❤❤❤❤❤❤❤❤
Did this ride Wednesday as part of my recovery plan, ended up sweating buckets lol
Spin-Mas day 5 into this recover. Nice! Skate Skied yesterday and yoga. Loving it!
Wooooo!!! Killing it!!!
Love the recovery ride!
Yay!!! I'm so happy that you do! Recovery is important!!! New ride coming tomorrow! 🥰🤩
This is a great ride to come back to regularly ( i do) when energy levels are low but still want to move out and get that post spin buzz! Plenty effort still needed 😊
Incredible work finding the motivation to move! You're so fit and dedicated!!! Keep it up, Laura!! 🙌💕🏆
Just what my legs needed after Tuesdays intense squats session TY 🙏🤩👏
Perfect!!!! Great work, Nathan!! Enjoy your weekend!! 💕🏆🙌
I love this! Going to use it towards the end of the week when my legs are toast
Yay! Hope you enjoy the ride!!!
I am trying the cycling challenge on Garmin for the August Tour (248.6 miles in the month of August). Ill definitely be doing this ride every other day!
Oh my gosh! That's an incredible challenge!!! You are going to conquer it for sure! Keep going strong!
Hi Kristen, very first ride with you, thank you, it was great! I too followed it with an upper body workout! I feel great! 💪🤗
Welcome to the channel, Stacey!!! Incredible work! You're so fit!!!! Keep it up! 🤩🤩🤩
Great recovery ride!
Yay!!! Awesome work, Hope! 🥰🥰🥰
I so needed that after back to back days of strength and MRT training 20:26
That's intense!! Perfect timing! Thanks for joining me!!!!
Thank you so much for taking my suggestion. I need this!!
Thank YOU so much for your support!!! 🤩🤩🤩
super thanks
Needed an easier one today after the challenging rides of late and my busy work shifts.
Did glute blast then this. Perfect for still being active but not quite so full on! Thanks 😊
Perfect pairing! Recovery days are just as important! Way to listen to your body! Have a wonderful new week ahead!! 💖💖💖
Perfect ride before strength training💪👏🏻 thank you Kirsten!
Great work, Hege!!! Thanks so much for riding with me!!
Just what I needed today! Couldn’t find my mojo! ❤
Perfect!!! Hope you got your mojo back with this ride lol! Great work today, Sue!!
amazing
Love that you now have a recovery ride. Did this after ignite.
Woooo!!!! Work horse! Great job, Patrina!!!
Hi Kirsten thanks for this recovery ride which I used after I did some test of my fitness level an all out sprint test, 1 minut anaerobic test and a failed 5 minutes max aerobic test because the tank was empty. 👍🏻👍🏻
Oh my goodness! Intense workout day! Happy to be a part of it! Great work, Allan!
I stopped working out for a while to your spin videos . Getting back to it from today . You are the best in business by a mile .
Welcome back!!!!!! Great ride choice to come back to! Thank you so much for riding with me!!!!! Can't wait for you to try the new rides! Keep going strong!
Another great combination ride! Now time for a stretch to help recover from all of those tempos…! 🥵🤩🙏
Wooo! Awesome work, Naomi!!!! 👏👏👏
Thank you for this ride!! 😅😅Still a great spin class❤You are wonderful Kirsten❤❤
Haha! You are welcome! RECOVER seems to be the ride of choice today lol!
@@KirstenAllen since my had surgery on the 29th I can’t sweat, sadly this ride made me sweat, but hopefully not enough to create infection or anything. I will keep doing it, but with fan on high and window open🙏
@@katywilliams9477 Oh no! Maybe take it easy for a while! Fitness will come back!
@@KirstenAllen Agreed! I may have to.
I liked the sprints 😅 felt good after ascent😊.
Perfect!!!!
Great👍👍👍❤❤❤
🔥🔥🔥
Thanks Kirsten. Great ride!
Woohoo! Way to go, Brad!!! 🤩🤩🤩
I feel good after my 33 minute bike ride! Thank you, Kirsten!
Perfect!!! 👏👏👏
It looks like a great one! Now that the weather is cold, I will be biking more!
Yayy!! Excited to see you on the bike more! Hope you enjoy the ride!
Love it!
Yayy!!! 🙌🥰
I really liked this, thanks
Yay!! You're welcome!! Thanks for riding with me!! 🤩🥰
So ... I was cocky and didn't think I would sweat from a "recovery" ride. I was so wrong! Another great ride!
Lol! Awesome work, Lisa!!! So happy you worked up a sweat!!!! See you at the next one!
Wow!! More difficult this time for me! Maybe the time of the day I don’t know, but I needed it and I want to thank you for the awesomeness of it and yourself! Thank you so much Kirsten for all you do you are wonderful to hang with❤😂😅
Time of day definitely has a big effect on energy levels! You crushed it either way! Thank you so much, Katy! You're the best! See you at the next session! ❤️❤️❤️
A 😎👍👍Recover Light Cycling performance with a beautiful long hairstyle, 👍😎 outfit in a 👍 AV quality I'm proud of you 😍 Kirsten I give you 💯😘 with all my heart ❤
Thank you!
Perfect ride today! My legs are still sore from leg day on Tuesday so this was just what I needed. Enough to get moving and get my heart rate up but not too much on the legs. Would love a few more rides like this!
Perfect!!!! Active rest days for the win! 2023 off to a strong start! You're a beast!
Very amazing recover Kirsten Allen, thanks a lot
Glad you enjoyed it! Thanks for riding with me!
@@KirstenAllen youre so welcome Kirsten 😍😍
Again perfect! My Monday and Friday workouts tend to be the most intense atm, so been sore Tuesday and Saturday for rides. Been pushing them back a day. Today is a rain day here in Georgia so did this and later in place of dogs walks I will do some mobility/cardio. I know I'll perform better in long run if I have some easier days in the mix . Thank you
Perfect!!!!! Keep up the incredible hard work!!! That sounds intense! You're so fit, great work today! 👏👏👏👏
Love it. Now some stretch after 😊
Perfect! Thanks for joining me in this new style of ride!!!!
Quite the enigma this wee ride. Not sure I'd use it as a recovery ride from a more intense ride, probably more a recovery from the night before ride 🤣🤣🤣
Found this in your archives, perfect for post-Christmas workout. Legs flushed alright felt like lots of other things being flushed out also. Back to proper routine tomorrow. Thanks Kirsten, hope you had a great Christmas and a Happy New Year 😃😍😃😍
Happy New Year, Philip!!!!! Great work today! Back to routine! 2023, here we gooo!
Love love love!! Just what I needed today! Thanks so much! 🙏❤️
Yay!! Way to go, Molly!!! Thanks for giving this new ride a go!!!
thank you💖
You're welcome 😊! Thanks for riding with me!!
Needed this today after a 60 minute last night!!❤❤
You're crushing it!!!! 👏👏👏👏
Did this ride again! I've been getting back into strength training so my legs have been super sore from leg days. This was perfect again to get moving
Perfect!!! Keep up the amazing fitness regime! Great work! 🤩🤩🤩
Gracias
💖💖💖
I LOVED IT!!! Hi Kirsten it’s been a little! I’m a bit out of shape so this was a perfect ride to build my confidence. I need to prep for CHRISTMAS 🎄 I have to be ready for all the fun you’re about to bring. You’re still going to do your 12 days of Christmas right!? It’s my more favorite time of spin year!! Thank you so much for everything you have created and I am so in love with your new camera angles! Look at you go!! You’re amazing!!
Welcome back!!! Thank you so much, Laura!!!! Never too late to get back into the swing of things!!! Hope to see you at more sessions!!!
Flowers ride, recover ride than abs. After that, I'm done for Friday night. You will sleep well, You did a great movation job...
Awesome combo!!!!! Keep up all the hard work, Charles! You are amazing and inspiring!!!!
Honestly, didn’t think this one was THAT easy! But maybe that’s because I’m six months pregnant? Still loved it though! 😂🎉
That's probably it lol! You're amazing for staying active throughout your pregnancy!!!! Way to go, Claire!! 🤩🤩🤩
Still a tough ride Kirsten ❤😅Thank you ❤
You're very welcome, Katy!!!! Keep up the great work!!
Im sorry that was not recovery. Hr 160. Need i saw more