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Fill In The Blank
Find the missing words in a sentence Requires 5 vocabulary annotations
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  • 00:00

    Welcome along, everybody. This is a short, 13-minute session, but I promise you we're
    Welcome along, everybody. This is a short, 13-minute session, but I promise you we're

  • 00:05

    going to make the most of it. Let's start straight away warming up.
    going to make the most of it. Let's start straight away warming up.

  • 00:09

    We've got two minutes to get our legs, mind and body ready for the work ahead.
    We've got two minutes to get our legs, mind and body ready for the work ahead.

  • 00:14

    If you feel like you're going to need longer to warm up, by all means pause this
    If you feel like you're going to need longer to warm up, by all means pause this

  • 00:18

    video before that interlude starts.
    video before that interlude starts.

  • 00:21

    As per usual with our training videos, many of you will be used to it,
    As per usual with our training videos, many of you will be used to it,

  • 00:25

    we're going to have various graphics on the screen.
    we're going to have various graphics on the screen.

  • 00:28

    At the bottom, we're going to have a profile of the effort you should be
    At the bottom, we're going to have a profile of the effort you should be

  • 00:32

    putting in, and also a line that shows you how far through that effort,
    putting in, and also a line that shows you how far through that effort,

  • 00:35

    and how far through the entire session and the climb you're on.
    and how far through the entire session and the climb you're on.

  • 00:39

    We're also going to have another graphic which says your effort level on the other
    We're also going to have another graphic which says your effort level on the other

  • 00:43

    side of the screen, and finally one which gives you your cadence level,
    side of the screen, and finally one which gives you your cadence level,

  • 00:47

    which you should be aiming at. But I'll be going through that with you as well.
    which you should be aiming at. But I'll be going through that with you as well.

  • 00:50

    Today, we're climbing up the northern side of the Cul de Soleil in sunny Mallorca.
    Today, we're climbing up the northern side of the Cul de Soleil in sunny Mallorca.

  • 00:57

    But gradually bring that intensity up. This is going to be an interval
    But gradually bring that intensity up. This is going to be an interval

  • 01:02

    session. Kind of like microintervals, in a way. Forty seconds on,
    session. Kind of like microintervals, in a way. Forty seconds on,

  • 01:05

    then 40 seconds hard, then 20 seconds easy, for a full 10 minutes.
    then 40 seconds hard, then 20 seconds easy, for a full 10 minutes.

  • 01:13

    Okay, we're halfway through our warm up.
    Okay, we're halfway through our warm up.

  • 01:15

    ♪ [music] ♪
    ♪ [music] ♪

  • 01:24

    Once again, effort will be out of 10 with 10 being the hardest.
    Once again, effort will be out of 10 with 10 being the hardest.

  • 01:30

    And in 40 seconds or so, we start the first one.
    And in 40 seconds or so, we start the first one.

  • 01:35

    I tell you we get to a level of about 7 out of 10. Thirty seconds until then.
    I tell you we get to a level of about 7 out of 10. Thirty seconds until then.

  • 01:39

    ♪ [music] ♪
    ♪ [music] ♪

  • 01:56

    Okay, 10 seconds, the big ring.
    Okay, 10 seconds, the big ring.

  • 02:03

    Three...two...one, and the first 40 seconds starts.
    Three...two...one, and the first 40 seconds starts.

  • 02:10

    This, I want to do with an effort level of 7 out of 10, with a cadence of 80.
    This, I want to do with an effort level of 7 out of 10, with a cadence of 80.

  • 02:16

    ♪ [music] ♪
    ♪ [music] ♪

  • 02:27

    Twenty seconds in.
    Twenty seconds in.

  • 02:28

    ♪ [music] ♪
    ♪ [music] ♪

  • 02:36

    Ten seconds to go.
    Ten seconds to go.

  • 02:38

    ♪ [music] ♪
    ♪ [music] ♪

  • 02:41

    Five, four, three, two, one down to the small rings, spin for 20 seconds.
    Five, four, three, two, one down to the small rings, spin for 20 seconds.

  • 02:51

    Try and get your heart rate down as much as possible.
    Try and get your heart rate down as much as possible.

  • 02:56

    Ten seconds for the next one.
    Ten seconds for the next one.

  • 02:58

    ♪ [music] ♪
    ♪ [music] ♪

  • 03:01

    Five, three, two, one and exactly the same effort as the first one.
    Five, three, two, one and exactly the same effort as the first one.

  • 03:11

    Seven out of 10, 80 RPM.
    Seven out of 10, 80 RPM.

  • 03:14

    ♪ [music] ♪
    ♪ [music] ♪

  • 03:26

    That's twenty seconds in.
    That's twenty seconds in.

  • 03:27

    ♪ [music] ♪
    ♪ [music] ♪

  • 03:35

    Ten to go.
    Ten to go.

  • 03:42

    Five, four, three, two, one and recover for 20 seconds now.
    Five, four, three, two, one and recover for 20 seconds now.

  • 03:53

    These recovery periods feel too short.
    These recovery periods feel too short.

  • 03:56

    Ten to go. Next one up to 8 out of 10 effort, 85 RPM.
    Ten to go. Next one up to 8 out of 10 effort, 85 RPM.

  • 04:02

    Five seconds, two, one, go.
    Five seconds, two, one, go.

  • 04:08

    ♪ [music] ♪
    ♪ [music] ♪

  • 04:26

    Halfway through.
    Halfway through.

  • 04:28

    ♪ [music] ♪
    ♪ [music] ♪

  • 04:36

    Ten seconds to go.
    Ten seconds to go.

  • 04:42

    Five, two, one and spin. Starting to get hard already. That's 3 out of 10 done.
    Five, two, one and spin. Starting to get hard already. That's 3 out of 10 done.

  • 04:56

    Next one, still 8 out of 10 effort. Up to 90 RPM.
    Next one, still 8 out of 10 effort. Up to 90 RPM.

  • 05:01

    ♪ [music] ♪
    ♪ [music] ♪

  • 05:04

    Three, two, one, up.
    Three, two, one, up.

  • 05:07

    ♪ [music] ♪
    ♪ [music] ♪

  • 05:25

    All right guys, halfway through, 90 RPM 8 out of 10 effort.
    All right guys, halfway through, 90 RPM 8 out of 10 effort.

  • 05:29

    ♪ [music] ♪
    ♪ [music] ♪

  • 05:37

    Ten seconds.
    Ten seconds.

  • 05:42

    Five, two, one, recover.
    Five, two, one, recover.

  • 05:48

    ♪ [music] ♪
    ♪ [music] ♪

  • 05:53

    Okay. Next one's the same, 90 RPM, 8 out of 10 effort.
    Okay. Next one's the same, 90 RPM, 8 out of 10 effort.

  • 05:59

    ♪ [music] ♪
    ♪ [music] ♪

  • 06:02

    Five seconds to go. Two, one, go!
    Five seconds to go. Two, one, go!

  • 06:07

    ♪ [music] ♪
    ♪ [music] ♪

  • 06:18

    Come on guys, and girls, 90 RPM, 8 out of 10. Keep something in reserve
    Come on guys, and girls, 90 RPM, 8 out of 10. Keep something in reserve

  • 06:25

    for the last one. Halfway through this one.
    for the last one. Halfway through this one.

  • 06:27

    ♪ [music] ♪
    ♪ [music] ♪

  • 06:36

    Ten seconds. I'm letting the cadence drop.
    Ten seconds. I'm letting the cadence drop.

  • 06:42

    Five, two, one, small ring.
    Five, two, one, small ring.

  • 06:52

    Okay, we're almost halfway through the session. Next one, 90 RPM again.
    Okay, we're almost halfway through the session. Next one, 90 RPM again.

  • 06:59

    Take it just over eight effort this time, coming towards nine.
    Take it just over eight effort this time, coming towards nine.

  • 07:01

    Five seconds.
    Five seconds.

  • 07:07

    Go!
    Go!

  • 07:07

    ♪ [music] ♪
    ♪ [music] ♪

  • 07:18

    Keep that cadence at 90! You're doing really well!
    Keep that cadence at 90! You're doing really well!

  • 07:23

    ♪ [music] ♪
    ♪ [music] ♪

  • 07:26

    Halfway through.
    Halfway through.

  • 07:27

    ♪ [music] ♪
    ♪ [music] ♪

  • 07:43

    Two, one, done.
    Two, one, done.

  • 07:50

    Back down to the small ring. Next one: 95 RPM. Coming up to a 9 out of 10 effort.
    Back down to the small ring. Next one: 95 RPM. Coming up to a 9 out of 10 effort.

  • 07:58

    Ten seconds to go.
    Ten seconds to go.

  • 07:59

    ♪ [music] ♪
    ♪ [music] ♪

  • 08:04

    Three, two, one. 95 RPM.
    Three, two, one. 95 RPM.

  • 08:08

    ♪ [music] ♪
    ♪ [music] ♪

  • 08:27

    Halfway through. Concentrate. Keep the upper body still.
    Halfway through. Concentrate. Keep the upper body still.

  • 08:32

    Use your core to put the power through your legs.
    Use your core to put the power through your legs.

  • 08:37

    Ten seconds to go.
    Ten seconds to go.

  • 08:42

    Five, two, one, done.
    Five, two, one, done.

  • 08:50

    We're almost nine minutes through this session now.
    We're almost nine minutes through this session now.

  • 08:55

    Next one, same again.
    Next one, same again.

  • 08:57

    95 RPM, 9 out of 10 effort. Five seconds to go.
    95 RPM, 9 out of 10 effort. Five seconds to go.

  • 09:05

    Two, one, go!
    Two, one, go!

  • 09:12

    Try and take in the views if you can. It really is lovely here in
    Try and take in the views if you can. It really is lovely here in

  • 09:16

    Mallorca! 30 seconds to go.
    Mallorca! 30 seconds to go.

  • 09:19

    ♪ [music] ♪
    ♪ [music] ♪

  • 09:25

    Come on. Like a boss!
    Come on. Like a boss!

  • 09:31

    Fifteen to go.
    Fifteen to go.

  • 09:33

    ♪ [music] ♪
    ♪ [music] ♪

  • 09:41

    Five, two, one. Told you we'd make the most of it. Okay, next one.
    Five, two, one. Told you we'd make the most of it. Okay, next one.

  • 09:59

    100 RPM cadence, 9 out of 10 effort. Five. One. Go.
    100 RPM cadence, 9 out of 10 effort. Five. One. Go.

  • 10:07

    ♪ [music] ♪
    ♪ [music] ♪

  • 10:13

    With slightly too fast cadence there.
    With slightly too fast cadence there.

  • 10:17

    Ten seconds in.
    Ten seconds in.

  • 10:18

    ♪ [music] ♪
    ♪ [music] ♪

  • 10:25

    Halfway through. Come on, this is the penultimate effort.
    Halfway through. Come on, this is the penultimate effort.

  • 10:28

    ♪ [music] ♪
    ♪ [music] ♪

  • 10:36

    Ten, five, two, one and down.
    Ten, five, two, one and down.

  • 10:50

    Okay, guys, let's get ready for the last effort
    Okay, guys, let's get ready for the last effort

  • 10:54

    of this session. 100 rpm again. Ten out of ten effort.
    of this session. 100 rpm again. Ten out of ten effort.

  • 10:59

    Three, two, one, and go.
    Three, two, one, and go.

  • 11:09

    This is the last one, come on. Everything you've got. Clicking down the gears.
    This is the last one, come on. Everything you've got. Clicking down the gears.

  • 11:16

    Thirty to go.
    Thirty to go.

  • 11:20

    Get that heart rate up.
    Get that heart rate up.

  • 11:22

    ♪ [music] ♪
    ♪ [music] ♪

  • 11:26

    Twenty to go.
    Twenty to go.

  • 11:28

    ♪ [music] ♪
    ♪ [music] ♪

  • 11:34

    Everything out, come on!
    Everything out, come on!

  • 11:36

    Ten... five, two, one and done. Well done.
    Ten... five, two, one and done. Well done.

  • 11:54

    Well done everyone. Got 182 heart rate.
    Well done everyone. Got 182 heart rate.

  • 11:57

    ♪ [music] ♪
    ♪ [music] ♪

  • 12:17

    All right. Just a short warm down as well in this session. With just over a
    All right. Just a short warm down as well in this session. With just over a

  • 12:23

    minute to go. Again, by all means, pause the video, carry on spinning after it's
    minute to go. Again, by all means, pause the video, carry on spinning after it's

  • 12:32

    finished. And if that wasn't enough for you, click on one of our other
    finished. And if that wasn't enough for you, click on one of our other

  • 12:38

    training videos.
    training videos.

  • 12:39

    ♪ [music] ♪
    ♪ [music] ♪

  • 12:45

    Hard enough for me.
    Hard enough for me.

  • 12:50

    Already down to 158 heart rate. My recovery isn't what it used
    Already down to 158 heart rate. My recovery isn't what it used

  • 12:56

    to be. Thirty seconds to go.
    to be. Thirty seconds to go.

  • 13:00

    ♪ [music] ♪
    ♪ [music] ♪

  • 13:16

    Ten seconds. I've got it down to 149.
    Ten seconds. I've got it down to 149.

  • 13:21

    Five, two, one, done.
    Five, two, one, done.

  • 13:28

    If you want to do another session, all you need to do is click on one of the boxes
    If you want to do another session, all you need to do is click on one of the boxes

  • 13:34

    around me. And if you haven't yet subscribed, it's absolutely free,
    around me. And if you haven't yet subscribed, it's absolutely free,

  • 13:39

    and the good thing is, you'll never miss another training session.
    and the good thing is, you'll never miss another training session.

  • 13:43

    Just click on me.
    Just click on me.

All phrase
I promise
//
phrase
used for emphasis, especially so as to reassure, encourage, or threaten someone.

Quick HIIT Workout - Indoor Cycling Training

864,253 views

Global Cycling Network

Video Language:

  • English

Caption Language:

  • English (en)

Accent:

  • English (US)

Speech Time:

65%
  • 9:00 / 13:46

Speech Rate:

  • 111 wpm - Conversational

Category:

  • Sports

Tags :

Intro:

Welcome along, everybody. This is a short, 13-minute session, but I promise you we're
going to make the most of it. Let's start straight away warming up.
We've got two minutes to get our legs, mind and body ready for the work ahead.
If you feel like you're going to need longer to warm up, by all means pause this
video before that interlude starts.. As per usual with our training videos, many of you will be used to it,
we're going to have various graphics on the screen.
At the bottom, we're going to have a profile of the effort you should be
putting in, and also a line that shows you how far through that effort,
and how far through the entire session and the climb you're on.
We're also going to have another graphic which says your effort level on the other
side of the screen, and finally one which gives you your cadence level,
which you should be aiming at. But I'll be going through that with you as well.
Today, we're climbing up the northern side of the Cul de Soleil in sunny Mallorca.
But gradually bring that intensity up. This is going to be an interval
session. Kind of like microintervals, in a way. Forty seconds on,
then 40 seconds hard, then 20 seconds easy, for a full 10 minutes.
Okay, we're halfway through our warm up.. ♪ [music] ♪. Once again, effort will be out of 10 with 10 being the hardest.

Video Vocabulary

putting

/po͝ot/

verb

place in particular position.

minutes

/ˈminit/

noun other

sixty seconds. Notes taken at meetings to record what was said.

gradually

/ˈɡrajo͞oəlē/

adverb

in gradual way.

profile

/ˈprōˌfīl/

noun verb

Shape of someone's head when viewed from the side. describe in short article.

warming

/wôrm/

verb

To become more friendly or to like something.

seconds

/ˈsekənd/

number other verb

constituting number two in sequence. Short periods of time you wait for someone. To agree to support a proposal at a meeting.

finally

/ˈfīn(ə)lē/

adverb

after long time.

straight

/strāt/

adjective adverb noun

Not having curves, bends, or angles. in straight line. part of something that is not curved.

climbing

/ˈklīmiNG/

noun verb

sport or activity of climbing mountains or cliffs. To rise gradually and steadily to a higher point.

graphics

/ˈɡrafiks/

noun other

products of graphic arts. Images on a computer screen or TV.

another

/əˈnəT͟Hər/

adjective determiner pronoun

One more, but not this. One more added. One more (thing).

cadence

/ˈkādns/

noun

vocal inflection.

halfway

/ˈhafˌwā/

adjective adverb

midway between two points. at or to point midway between two others.

intensity

/inˈtensədē/

noun

Great energy, strength, or concentration.

training

/ˈtrāniNG/

noun verb

Act of educating someone to get better at. To practice to get better at a thing, e.g. sports.