Hold Your Intensity | 20 Minute HIIT Indoor Cycling Workout
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- Опубликовано: 8 июн 2024
- Hank is joined by Katie, Maddie & Morgan for a short, but deceptively tough, 20 minute indoor cycling training session. This workout is designed to push you to hold consistent power during your efforts. Let us know how you got on in the comments below! 👇
Session breakdown:
00:00 - 2 mins @ 1/10
02:00 - 1 mins @ 4/10
03:00 - 2 mins @ 5/10
05:00 - 1 mins @ 2/10
06:00 - 1 mins @ 7/10
07:00 - 2 mins @ 3/10
09:00 - 1 mins @ 7/10
10:00 - 2 mins @ 3/10
12:00 - 1 mins @ 7/10
13:00 - 1 mins @ 3/10
14:00 - 1 mins @ 7/10
15:00 - 1 mins @ 9/10
16:00 - 2 mins @ 7/10
18:00 - 2 mins @ 3/10
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🎵 Music - licensed by Epidemic Sound 🎵
Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
More workouts with GCN: gcn.eu/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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Спорт
Did you enjoy this session? What else do you want to see on the channel? 👇
Yes! Conor
Yes. I used this as a warm up for a 50 minute session. Love it ❤
I love the 45-60 min workouts so I don't have to do 2 videos. Also, the timer on the bottom and the next level preview help!
Would love to go back to some longer sessions with thé lightning...the level 9 was nasty ans there was no preview to it. I had to catch my breath before going back to the Cycling...
That 7>9>7 is a scam. In 🇵🇭 we call it budol.😂 Is this the new gcn budol session?😂 Good sweat though.✌️
What happened to the next effort preview? I miss that. It really helped. Please bring it back guys! Love the workouts. 👍
Yea that level 9 came out of nowhere and was really discouraging. I could have been mentally prepared to ramp it up LOL
I agree. Nice workout 🚴♀️🦾 but missed the next effort preview 😮
Agree, great workout, but need to know the next level
Well surprise 9/10! My legs prepared to recover but 9😂
Agreed, that was great
Awesome workout!! But please bring back the next effort preview and time bar. 👍
Love your sessions. But I miss seeing what’s coming next and the overall progress on the bottom
Fabulous! Please bring the preview gears back, to preplan gear changes. Thanks Hank
I would like to see the overall count down come back 😊
Love the host - not to chatty sticks to the workout & the music is always good, synced well with the voice. Remarkably high quality audio with great music😊
Really great session. Short and tough . Hank makes these sessions really interesting. Thanks from Botswana 6.05 pm
Good quick workout. Enjoyed it with the snow outside here in Canada. Please bring back the overall timer and preview.
Thank you, Hank! Welcome back!
Perfect 20 min HIIT for my optional rest days. I will be back!
You guys have changed my life forever thank you GCN!!!!
Rod was great thank you! GCN team rocks
Really liked Hank explaining the set up for the class
Thanks for having me! Saving this one for my next indoor workout day 😉
Love these shorter sessions, as I'm a beginner.
Thanks Hank, really good bang for buck. Deceptive especially when unfit!
Didn’t expect that. Great 20 minute session.
Hank is a great instructor
Oo that last one was a sneaky shocker 🤣. I got myself a cheap indoor folding bike so I could cross train for running. Really loving these GCN! Feels more beneficial than just spinning my legs by myself. Thanks!
Need the preview of the next stage. That 8/10 surprised me!!
Great session.
Great session! Seems every is a little down in the dumps today- hope this session brightens your day! 😃
Excited to be back. Thanks!
Best sessions yet
Loved it just enough,since I stand long hours on my feet. Leg cramps last night about did me in. Thanks for the great ride
Great session, we need more like this! ❤
This is a great session for when I have more than 15 mins., but not 30!
Really enjoyed this workout- 'twas a real sneak'er at the end. I enjoy using these 20 minute sessions before hitting the weights. Thanks a million, Team GCN!
Great session , good workout when time isn't on my side. saving to favourites, Boom.
I liked this so much I did it twice! Thank you.
Always enjoy your videos ❤. Keep them coming please 🙏
Wow what surprisingly chilled session but great effort
Greatness.....sweating, I didn't thought possible
Shout out to Hank! Keeping on keeping on you're Gret!
GCN rocks! Love from Miami
Damn, with this false preview by Hank you really got me. It's like a counterattack you missed and had to catch back.
Please bring back the next effort preview and the lights!!! It really Helps for the efforts, thanks!!
Excellent, thanks team!
Love these sessions! Thank you from Boston.
The session was quick and intense. I like 1-minute sprints, the team spirit, and the ride. Thank you, GCN.
Amazing session!! ❤
Thanks for this awesome workout! Would be great to have the next effort preview in this one as it's been super helpful in your other videos.
1st time. Exhausted. Thankyou
Loved it thank is Hank cold snowy day very warm now ❤
Great quick session for a snow covered
Sunday morning in Colorado.good, solid effort for a quick 20 min. Loved it but I missed the “corner alert of the next effort level” in this session. Thanks GCN!
Great session, only two issues is not knowing how long is left or what the next effort is. You guys are doing a great job and really helped me build fitness. I like to do the same work out 3 times a week and then change each week. Keep up the great work, I look forward to seeing your next videos.
Loving these short sessions, thanks Hank. 👍
Cheeky surprise efforts!
Loved this session. Thank you
Love the 80 rpm all through. I know Manon thinks it slow but for old plodders like me it's perfect. Well done Hank, uncharacteristically quiet, but still a good session.
Brilliant, thank you 🎉
Wow I was not ready for the last superset! Phew! Was halfway through thinking this was super easy and I missed the jokes/amber lights. Next thing I knew we were going for 4 minutes straight above threshold! Thanks for the sneaky burner!
While I too like countdowns and previews, it was also encouraging to see the team was surprised by the stinger at the end.
Thank Yall
Love that the RPM is a bit bigger. Can see it on the phone now 😊
Liked it but SO miss the effort preview and time bar, that bit really sets these apart from other workouts! Thanks for more 20 minute workouts!
Good morning morning workout! Thanks Hank for helping me start off my week!
I am loving these short sessions. After battling covid a year ago and my age (57.5) suffering after effects these short sessions are perfect for me. Thank you.
Excellent, 20 min flew by. I love your channel. You were my saving grace during covid.
Please label the next stage. Good workout!
Thank you! Love the 20-30 minute sessions. I’ll definitely do this one again!
Great 20m session! Ready to start a new week
Thought it was too long of breaks in the beginning but I think I needed to ease into it. I was able to find sh strong. 💪
Really great 20min session got a good work out. I missed the time left and next effort levels on screen.
Love it - great for the body - consistent nice
Absolutely love doing these. Formally in shape, I've gotten old (64) and have let myself gain 20 unwanted pounds. I used to race in Germany and Italy, but have settled down to non-riding. I workout in my gym. These sessions have all that I want. Short, long and type of riding I like. I used to be a spin instructor and had waiting lists. I'm getting back and GCN is a major reason I am doing it.. Thanks!
Good workout👍
Good Session
Hank sempre nos ajudando
Great! Short time! 🇧🇷🇧🇷🇧🇷
Love it
Come On Hank! I know the title says HIIT but this felt more like an FTP test. I did a 45 minute full body workout just before this session and I barely made it. I'm smashed but that was a great workout. Thank you and the GCN Team as always.
❤ It!
Hanky panky!!!! 🎉😮💨😮💨
Hanks had a mare with his description of the last bit😂
Definitely missing the next effort preview. And the progress bar through the workout to see how far through you are.
Love the session and the lack of preview actually gave me a kick in n the butt which i enjoyed😆. Not sure about the rpm though as felt like you guys were going at 90 ?
Please can we have some longer sessions. 50 and 60 min sessions would be so welcome.
Hank did you have a hangover?? You were quieter than normal!!🤣
Good session. Need some warning for the 4 minute effort at the end
Hank, dude: read the script
“Back in anger.”- Oasis reference. Oasis vs. Blur?
🎉🎉🎉🇧🇷🇧🇷🇧🇷
Great work but needs better music!
Did not like not having the preview or timer bar.
Doing this cause i got not much time before going to work😅
The last minutes was hard😅
Done love that❤😊👍
Overall enjoyed the workout, but Hank definitely didn’t describe what it would be very clearly at the beginning, and then the misstep of calling out a recovery when it was actually supposed to ramp up to 9 throws off the momentum! Good quick workout, but could have been executed better for the video.
Couldn't get through without knowing what was coming next, sorry. Off to do an older one.
Great session, not super brutal which is just what you need sometimes but the missing preview and overall session graphics kinda ruin it for me.
Manny Arthur? Or Alpha?
Can’t understand the accent..
I've given this a thumbs down to remind myself not to start it again. If you added the full time graphics it would be a game changer.
Boring session. NO fun. 😪