demo/master-spectator-recordings based on v3.0.2.31137Azure DevOps Services | Sign In
1 published Click on that and download the file from there.

WASD keys to moveQ/ E keys to move up/downRight-Click-Drag to pan cameraDouble-Click on the view to bring up the dock (Only works when you are on the Main Camera)1 ~ 8 to switch to spare cameras
0 to switch back to main Spatial Camera
F5 to toggle transition effect on/off between switching camerasF1 ~ F4 to change camera control speed (lower number is slower)Download
Recording Settings

Use advanced settings in Output Mode if you are familiar with exporting settings. Make sure there's no frame drops in playback when your aim for higher spec settings.
But default settings with Indistinguishable Quality, Large File Size seems it giving you reasonable quality of output.
Capture Settings
Add capture source if there isn't already, at Sources window, click + to add source

Select Window Capture

Select Unity.exe or Spatial.exe in Window. Make sure Unity is running
Window Graphics Capture (Disregard the method in the example photo)