Fast Fitness Workout - High Intensity 35 Minute Indoor Cycling Training
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- Опубликовано: 28 мар 2017
- Subscribe to GCN Training: gcn.eu/GCNTraining
In association with Elite & CycleOps.
Simon puts you through a tough training session of Micro Intervals, don't let "micro" fool you though, there's nothing easy about them!
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This training workout is ideal for developing your speed, and increasing your ability to hold onto groups on the climbs as well as the flat. These intervals and tempo sessions are great for mimicking the efforts involved in a paceline or responding to an attack.
Let us know how you find this session in the comments below 👇
Here is the details of this workout session:
Warm Up - Effort level 2-5 - 7mins
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Easy riding - Effort level 3 - 4mins
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Easy riding - Effort level 3 - 4mins
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Cool down - Effort level 3 - 3mins
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.
You should check out our other fitness classes...
Full playlist here: gcn.eu/gcntraining
You're going to need to recover well after this. Here's our guide: gcn.eu/1O3Vjis
Watch more on GCN...
HIIT - 25 Minute Cycling Workout - Hill Training 📹 gcn.eu/7n
Power & Strength Training: 40 Minute Indoor Cycling Workout - Passo Giau 📹 gcn.eu/powerandstrength
Photos: © Bettiniphoto / www.bettiniphoto.net/ & ©Tim De Waele / www.tdwsport.com
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Leave us a comment below! 
Спорт
Let us know how you found this workout!
as anyone made this years GCN workouts in zwift? would love the zwo files :) then I could watch the video whilst the kickr is in ERG mode :)
Fantastic session!!
Global Cycling Network great ride, thanks.
great! really hard, but I loved it. I honestly saw an improvement on the road after i did this one.
LOVE IT!!! Please make more videos like this 😂
We tackled assembling the bike as a family project. ruclips.net/user/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
5 years later, still coming back to this one! Thank you for helping me stay fit!!
This is my favorite workout!
I’m sweating like crazy and I’m loving it !
Once again GCN delivers the goods. This is a good start to my day, I'm riding this one 3 days out of the week and for the other two days doing the hill climb intervals. Great winter workouts, thanks GCN.
Just finished this one. It was very very tough but I loved it. Makes bring indoors very enjoyable. This is going to improve my cycling for sure
This 35 minutes does me far more good than my relaxed hour sessions. Thank you from Somerset UK 👍
We used this workout for the WholeHealth team lockdown turbo today and it was great. A short rewarding, painful effort that helped us forget what's going on outside for a bit. Forget everything except getting through the next interval, in fact! Thank you.
I’m loving the GCN spins, especially cause cause it’s not a “boot camp” workout and I’m loving that you aren’t yelling at me! 🇨🇦
I am always going back to these training videos. Simon is superb just so professional generally and has a relaxed quirky personality and great all round knowledge that keeps you returning to G.C.N on many fronts.
Best 20 minutes of my day. Getting fitter after every session. Thank you.
This workout will make you sweat like pig!!! I have to say I love the indoor training videos GCN makes
Thank you to all the GCN team ... your workouts set me a challenge everyday. Fabulous stuff .
GCN is the greatest thing that's ever happened to me. I've been training with you guys since 2013 and you guys are champions - I live to emulate you.
Really nice session, Simon! Thank you so much to you for leading the group, and all your efforts throughout the session, as well as the efforts of the group. Great job all around! Very inspired to keep training! Cheers!
That was fast and fun! Love you guys!
This is borderline torture.
Love it felt like my heart was gonna pop
This is brilliant, I'm new doing this and I love it, especially in this lockdown 👍👍👍
I absolutely love this!
I'm 100kg and this make me feel alive, and every cell of my body is grateful after this workout!!
Never watched a session before and always struggled away watching music videos but now I'm converted to your training videos it's hard enough to be inside on the turbo but now listening to Simon talking through the pain actually helps the session pass by thanks Gcn.
Great video and well done on the advert being after the effort 👍
Just finished this, I'm dusted. Thank you guys!
Fantastic set of indoor workouts.20/40’s I absolutely love and the climbing workouts really make me push myself hard..cheers
Amazing! You are a champion for talking through that. Geez... tired... 🤕 Phenomenal effort by all. 💪🏾🔥✌🏾
That was great! Time goes by quickly with micro-intervals. Thanks!!
Back again! Tough one! But love the instruction, explanation and challenge. Also love imaging myself chasing Alberto or even better, Matt Stevens. =) Will be back again. THANK YOU!
Another awesome spin! Thanks GCN for your commitment to training!
Really loving these indoor workouts. Getting ready for a weekly sportive in Colorado!
These guys from GCN are phenomenal. I use their cycling sessions for cross training for Spartan Races and I consistently finish in the top ten for my age group. GCN is priceless!!
gwen keto cool, I've noticed cycling has helped me with running and boxing too... I suppose it's great for all round fitness
Thanks for this great workout GCN!
Your training vids I've done so far have been awesome. I burned over 500 cals doing this ! Proper hard work !
Great session, my favourite GCN one so far, thank you!
I do this session twice a week mon and thu. Absolutely brilliant my legs are stronger, made me faster , I hardly have to stop at lights as I know how to time it.glad no nutter on my commute to work. Love it
Magic work out, Simons coaching voice and encouragement , very, very good.
Still love this workout🚴🏻♂️💨
Sync’d it with zwift workout erg mode and works a treat 😃
Awesome set. I cannot wait to instruct this one once we get back to the Y!! Thank you for all your great workouts.
Thanks Again I love this training my favorite my performance is through the roof. My legs are in fantastic shape too , muscles defined. Thanks GNC.
Excelente entrenamiento, ideal para la temporada invernal, llevo cientos de sesiones, sería genial que fueran subtitulados en español.
Fantastic high intensity , short workout. Will leave you breathless !
Love this session, it’s one of the best. Conner is pretty motivating. Thanks GCN.
incredible work. one of most dificults and with very good results. thanks gcn team
Total GCN madness!
Thank you for this workout! Awesome video! I have a bike at home and these videos are my life savior, perfect for a home workout
Haven't done this session for a while. Forgotten how tough it is. Great motivating instruction. Thank you.
These classes are great, thank you!
I have been working out with this particular video for almost 2 years and it has been a huge help.. Twice a week Wednesday and Friday.. Thank you for sharing..
Great one ! Good short session ! Thanks
Need more of this type training!
Brilliant every time.
this is brutal and i love it!
This is an awesome workout! Get back to this type of session!
This is one of the things that brings me back to using a cycle and that's the fitness side to it. great upload
Incredible! Love this one 😂
My favourite training session and the improvement is brilliant. My avg eide 24 k sat and sun. I ride everyday to work .so thanks GNC.
Love this and other workouts. I was riding the Caledonia Etape the other week at my turn at the front of the chain gang, I was giving the same chat to my fellow riders behind me as I put in the power "Contador's / Beaumont / Boardman is up ahead, let's keep with him, let's get ready to make our move! " Glad I'd put this training in!!
Hi guys,
I love the indoor training videos. Please keep up with the good work!!
Best wishes
Thank you guys for awesome training
Doing this 3 to 4 times a week with this quarantine thing, you guys are monsters riding the bike. I love this workout, please post more like this yikesss
OMG!!! What a work out. Tough but amazing. Thank you. Loved it.
Just found this one. Brilliant session
Great workout! Especially after my legs felt completely dead from the GCN workout I did yesterday. So needed during this Covid epidemic. Thank you GCN!
This 34 minute ride goes by quickly. The endless series of sprints are enjoyable (after you get off your bike).
I do these videos on a spin bike at the gym as I don't have a bike any more but I find them great! So hard but so rewarding! I like to think, if I can get over my fear of biking around cars and buses, then these will help me a real bike too!
As said by the coach, this is a brutal session. Feeling so good 😊
I stopped with 13 minutes left walked away from my bike, thought about what I was doing and got back on to finish 💪🏾
I really love this workout!
Thanks for the class and motivation :) Greetings from Belgium!
I really liked this workout. The 20/40 intervals hit the spot.
GCN workouts world best channel! Happy 2022 guys 🌸🥂
Just watched the show for warm up now lets see how this goes!
AMAZIIIING I LOVE YOUR SESSIONS
Great work. Your explanation was so helpful. Thank you for helping me get out of bed today.
Great session!
Excellent session. Thank you
Great workout. Took that last set in a standing climb- prepping for spring rides in hilly Vermont.
Great workout, I needed that 🚴♀️👌
Hands down my favourite session.
Great workout and adorable coach!
Thank you so much. Very useful
I'll definitely try this one with my fixed gear bike on rollers. Great video. Cheers from Chile
He hecho el entrenamiento 2 veces en bicicleta de pista sobre rolos, es muy dura pero buena!
My sweetie and I just did this workout session. Awesome!!!! Great high candence training. Thanks gang. You're the best!!!!
There’s no bad ones. Another killer workout.
I double the session and it feels great
What a great class
Love working out with you guys!😊
Loved it, thanks
That was brutal! I loved it 😍 thank you so much 💪🤗
nice workout... i use it to complement my grappling performance..
Yeah!! Great Trainning session for COVID-19 quarantine time. Cheers from Mallorca!!
Great training, thanks!
This kicked my ass and in the best way possible can’t wait to hiit this one again!
In bits! Terrific workout :-)
Thank you GCN crew. That was a beast! Loved it. Will you do another 20/40 video soon?
Merry Christmas! BRUTAL workout but AWESOME! Alberto Contador, WATCH OUT! BOO-YAH! Thanks GCN!
Great tuff session. Loved it 👍
this was the best. sweat factory. great ride!
Great session
I've done loads of your vids in the last 6 weeks... however this one.. ( set hard in terms of my dumb turbo regarding resistance) is AWESOME for MTbers... my lord... on max resistance on my ancient little turbo... ( you've got me to progress from the easiest..) I was destroyed. Massive grats... just what I needed. Sat down, hard as hell... perfect. I had to have a lie down after.
Completed!! 🤛🏼thanks
One of my faves I forgot how brutal 20/40s can be thanks for posting!