This is a high intensity workout designed especially for viewers familiar with The Spinning Program as well as all those who have experienced indoor cycling classes at fitness centers worldwide. Creator of The Spinning Program, Johnny G., leads ten participants and viewers through a five minute warm up, a 40 minute workout, and a six minute cool down. Most of the workout time is spent doing fast flats, standing sprints, and jumps. This video is definately not for beginners. Johnny G. does explain how to set up the bike that viewers will need, but spends very little time teaching techniques. Beginners should first try Spinning: Phase I.