Rolling With The Hills | 45 Mins HIIT Indoor Cycling Workout
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- Опубликовано: 17 май 2024
- Simulate climbing in a race scenario with this 45-minute HIIT session. Manon and GCN Training regular Katie are joined by new faces Nathan, Liam, and George for a spicy session where efforts ramp up over the climbs. You’ll need to push hard to maintain that high intensity!
Session breakdown:
00:00 - 2 mins @ 2/10 (80 rpm)
02:03 - 1 mins @ 6/10 (80 rpm)
03:03 - 2 mins @ 4/10 (80 rpm)
05:03 - 3 mins @ 6/10 (80 rpm)
08:03 - 2 mins @ 4/10 (80 rpm)
10:03 - 3 mins @ 6/10 (80 rpm)
13:03 - 1 mins @ 8/10 (80 rpm)
14:03 - 30 secs @ 10/10 (100 rpm)
14:33 - 1 mins @ 8/10 (80 rpm)
15:33 - 3 mins @ 2/10 (80 rpm)
18:33 - 3 mins @ 6/10 (80 rpm)
21:33 - 2 mins @ 8/10 (80 rpm)
23:33 - 3 mins @ 6/10 (80 rpm)
26:33 - 1 mins @ 9/10 (80 rpm)
27:33 - 30 secs @ 10/10 (100 rpm)
28:03 - 1 mins @ 8/10 (80 rpm)
29:03 - 3 mins @ 2/10 (80 rpm)
32:03 - 3 mins @ 6/10 (80 rpm)
35:03 - 2 mins @ 8/10 (80 rpm)
37:03 - 3 mins @ 6/10 (80 rpm)
40:03 - 1 mins @ 9/10 (80 rpm)
41:03 - 30 secs @ 10/10 (100 rpm)
41:33 - 1 mins @ 8/10 (80 rpm)
42:33 - 2.5 mins @ 2/10 (80 rpm)
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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
Lost 5kg and fitness is up so much thanks to this channel. Doing it on a cheap spin bike just copying the knees of the guests for cadence. Love this channel ❤️
I’m 66 and still enjoying these sessions, today was a tough one…thanks all.
Cheers mate! I'm there too! 60 and loving it
Keep up the good work!
I’m 74 your a mere boy
Great session! Sweating over here in Illinois for sure! Please keep adding 40-50 minute workouts!!
I loved this one. Love the 45 to 60 minute workouts. 😊
Great session, coach knows just how to keep us engaged without being OTT. Thanks!
Such great cueing and encouragement- I always know what I’m supposed to be doing!
Love a bit of Manon/Connor training, this session was excellent Sunday morning training!
Thanks Manon and team, this is my favorite workout 🎉😅
Brutal training session many thanks :::))
One of the toughest. Mannon you're a great motivator!
Thank you GCN. Lethal workout. In addition to cycling shape this gets me ready for ski season.
The best way to start my Sunday
Wonderfully hard that one. Thanks team
Fantastic session! Dripping with sweat from about halfway through. Thanks GCN folks 👏
This is my favorite! Thank you Conor for writing it, and to Manon for seeing it through!
Great session for early morning! These 45min plus sessions really are the best 😊
This one was brutal today! Thanks for a great workout !
Done and dusted. This workout is tough, but so rewarding to complete!
I have an Echelon Connect Sport spin bike. My 0 exertion at 80BPM was at gear 18. Each gear was worth one, so my perceived effort of 10 was gear 28. This was awesome. Mixed in with my GCN 20 HIIT workouts, I'm getting the best of both long and short routes whilst living through another Canadian winter. You guys rock. Cheers for everything you do.
Absolutely love this session. It's the backbone of my weekly short sessions. 8-6-9-10-8 is a brutal combo x2. Bellissimo!
I loved that endurance training! So good to finish that one with a sense of accomplishment 🎉
Love this session. My go to for MTB training ❤.
Thanks team.Manon great session one of my favorites 😅
I'm like most and prefer to ride outside, but this was a great workout. Many thanks GCN.
Absolutely love this session!!
Excellent session! Thank you GCN team!😅❤
This was insanely hard. Welcome back Manon!!
Great cycling session once again; thanks for what you do!
Great start to the weekend. 45 mins flew past.
What a hell of a session 🎉 Tks so mucho Manon, cheers from Buenos Aires, Argentina
Outstanding session, thank you. Whew, just whew!
Amazing workout ! Definitely a hard effort but incredible. Thank you Monan and team
I love this one. We did it togueter!! thank you.
Loved this super tough ride! Thank you for pushing me!
Love this work out! @70 still ticking. NH USA
Love that session! It's great to suffer along with others as you work...even if it's not live! Thank you!
Mannon, thank you for a motivational training session! All the best from the US
Amazing tough class.great job
I've been doing these videos for years and that was certainly one of the toughest!
Saving this in my "GCN PAINlist".
Thank you so much for this session.
This was a lovely kind of spicy. Felt like hell during but felt great after! Thanks for another great session. This channel has really helped me stay consistent with training.
😅 thanks Manon and team.Great workout.
Thanks Manon and team.Great workout.😅
I did this workout again today. It always hurts. Thanks for the great training videos.
GREAT SESSION
Great session guys. Sweating much!!!
Was a Peleton cycle (til they raised the fees). These sessions are excellent! Love the descriptions!
Great new session Manon thank you. Please keep the longer ones coming.
Motivating session. I was a real fan of good old sessions by good ol Matthew Stephens. Mannon is really on par with his sessions (if not a little better). Love that you slightly change the hard efforts between 8,9 and 10. keeps me forgetting that I’m in the hurt locker and keeps me pushing harder.
Brilliant session, thanks team
Ohhh my legs are dying but that was fantastic!!
the dragon queen is back! awesome session as always!
Thanks Manon I like a hard session. My eyes have uncrossed and I can type 😊
Hello, I love your indoor training videos. The spin cycle studio in the gym I go to is open even when there’s no class scheduled. I do 50 minutes on the spin bike accompanied by your sessions.
Brutal brilliance! Yay for Manor’s gloriously savage return!!
This is the best CGN Training class. Thank you.
These are amazing. I do these every other day on my la fitness bike room. Total savior.
45 mins session is awesome ❤
Thoroughly enjoyed. Thank you very much y’all do a great job.
As a novice cycler, the session was easily understood, and very challenging, but scalable. Excellent job!
Wow. Fabulous but super hard. Thank you Connor and Manon! 🎉
Brilliant session. More long sessions please!
Thanks Manon and team 😅🇿🇦
Tol windy today so this spin session was just so fab ... melting ! Shower and breakfast. Derek a GCN big fan
My new fav from GCN thanks!
Thanks for the session!
My favorite so far!
Savage! I feel like a beast and now I can accomplish anything today! Thanks so much for guiding us thru this brutal ride…loved it!
Fantastic spinning session. Many thanks.
Loved this practice!! Can’t agree more that 45-60 mins are great!
Keep it up!
Definitely sweaty! Great workout
I loved this. Perfection. Just what needed. Thank YOU GCN TEAM!
Love it…the steady build up and then maintaining at a certain level. Feels so good to move the body. Much gratitude to you and everyone on your team that makes this fabulous work out possible.
It feels good getting back into it!
Keeps me coming back! Thanks!
Great session. Loved the build up
Great session. Super hard.
Thanks for a hard workout, fun when it's done...
Great session, many thanks
Awesome session. It takes quite an effort to keep the pace. Thank you, GCN.
Very nice training ❤. I love 45 -60 minutes training
I’ve been doing this same workout daily for the past 21 days. At first I had knee pain, would get cramps on the valves and now all that is gone. Thanks GCN
I enjoy watching the trainer and hearing her accent!
EXCELLENT workout. I usually go 1 and half hour rides and I was happily burnt by the end!
Thank you Manon! I love this session. If only the background music were different...
This was really difficult! Mannon and Hank are just so wonderful. TY!!!!!!
THANK YOU FROM NORTH CAROLINA. I never realized how 5 second could be sooo long, 5-4-3-2-and1😂
really hard Training especially the last 5 minutes . Very good Workout
11 weeks with twins over here. What a perfect way to start the day. Thanks for this!
Thank you for a great sweat and cramps on my left calf.
4 in the morning I got after it. THANKS!
Great session. Like the intensity and lower cadence
Keep coming back to this one . Great work out, Thanks Mannon
wonderful session, thanks
Totally savage session that 🚴♂️🚵♂️
What a fabulous challenging refreshing ride! Thank you
Quite possibly my favourite longer workout on here now. I couldn't write this straight afterwards though as I was blowing out my ar.....! Even Manon looked shot which was a bit of a rarity. Thanks GCN and Connor.
Pain and suffering is real..good to see you queen
Thanks for sharing your mojo with us. I am warming down and feeling good. 😊