High Power Anaerobic Sprints | 40 Minute HITT Indoor Cycling Workout
HTML-код
- Опубликовано: 7 июн 2024
- Join Hank for this hard-core anaerobic cycling workout. Short sprints of maximum effort, with minimal recovery time. This is a seriously tough workout to simulate racing attacks, give it a try if you dare!
00:00 - 2 mins @ 2/10 (90 rpm)
02:00 - 1 mins @ 5/10 (90 rpm)
03:00 - 2 mins @ 7/10 (90 rpm)
05:00 - 1 mins @ 3/10 (90 rpm)
06:00 - 1 mins @ 5/10 (90 rpm)
07:00 - 2 mins @ 7/10 (90 rpm)
09:00 - 2 mins @ 3/10 (90 rpm)
11:00 - 0.5 mins @ 9/10 (90 rpm)
11:30 - 1 mins @ 3/10 (90 rpm)
12:30 - 0.5 mins @ 9/10 (90 rpm)
13:00 - 0.25 mins @ 3/10 (90 rpm)
13:15 - 0.25 mins @ 9/10 (90 rpm)
13:30 - 1 mins @ 3/10 (90 rpm)
14:30 - 2 mins @ 9/10 (90 rpm)
16:30 - 0.5 mins @ 3/10 (90 rpm)
17:00 - 0.5 mins @ 9/10 (90 rpm)
17:30 - 1 mins @ 3/10 (90 rpm)
18:30 - 1 mins @ 9/10 (90 rpm)
19:30 - 2 mins @ 3/10 (90 rpm)
21:30 - 1 mins @ 9/10 (90 rpm)
22:30 - 2 mins @ 3/10 (90 rpm)
24:30 - 1 mins @ 9/10 (90 rpm)
25:30 - 0.5 mins @ 3/10 (90 rpm)
26:00 - 0.5 mins @ 9/10 (90 rpm)
26:30 - 0.5 mins @ 3/10 (90 rpm)
27:00 - 0.5 mins @ 9/10 (90 rpm)
27:30 - 1 mins @ 3/10 (90 rpm)
28:30 - 2 mins @ 9/10 (90 rpm)
30:30 - 2 mins @ 3/10 (90 rpm)
32:30 - 0.25 mins @ 9/10 (90 rpm)
32:45 - 0.25 mins @ 3/10 (90 rpm)
33:00 - 0.25 mins @ 9/10 (90 rpm)
33:15 - 0.25 mins @ 3/10 (90 rpm)
33:30 - 2 mins @ 9/10 (90 rpm)
35:30 - 1 mins @ 3/10 (90 rpm)
36:30 - 1 mins @ 9/10 (90 rpm)
37:30 - 0.5 mins @ 3/10 (90 rpm)
38:00 - 2 mins @ 4/10 (90 rpm)
Useful Links:
Everything Cycling. All In One Place 👉 www.globalcyclingnetwork.com
Visit the GCN Shop 👉 gcn.eu/gcnshop
Ultimate Indoor Cycling Guide 👉 gcn.eu/a2d
🎵 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
The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.
Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans - everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
Welcome to the Global Cycling Network | Inside Cycling
Thanks to our sponsors:
Pinarello Bikes: gcn.eu/Pinarello
Camelbak: gcn.eu/Camelbak
Canyon Bikes: gcn.eu/-Canyon
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Selle Italia: gcn.eu/SelleItalia
Zwift: gcn.eu/Zwift
Shadow Stand: gcn.eu/ShadowStand
Precision Fuel & Hydration: gcn.eu/precisionhydration
Watch our sister channels:
Global Cycling Network - / globalcyclingnetwork
GCN Tech - / gcntech
GCN Racing - / gcnracing
Global Triathlon Network - / gtn
GCN Italia - / gcnitalia
GCN en Español - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Français - / gcnenfrancais
GCN Japan - / gcnjapan
Global Mountain Bike Network - / gmbn
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn 
Спорт
Let us know how you found this workout 🚲
Oh yeah!
Loved it! Was missing the 40 minute ones. We need more of them!
Ahhhhyeah! Manon loves throwing in those 2 minute 9/10 efforts, they are killer! But I made it through.
Solid workout. Conpleted it, now looking for a 20 min video to round out the hour.
Thanks Hank and Manon for designing that beast!!
71 yrs old and one year into remission from cancer. Bought a spin bike and found your channel. JUST DID THE 40 MINUTE HITT session and it kicked my butt. but felt great when I was done. Thanks to "Hank the Tank". for pushing me through it
Regards from the ":Beast of the East" ( Sarasota Fl
Loved the chat back. “No one calls you Hank the Tank!” 😂
Thanks so much for the longer session! Please more 40-60 minute workouts please!
Yes!!🔥🔥
USA: Male. Army veteran. Retired policeman. Age 66yrs 6 months. Excellent workout Hank the Tank. Oooohrah! Made it all the way, Everyday!
Those 2 mins bursts were brutal, but i was thrilled and honored to train alongside a world champion 🏆 🥇, u don't get opportunities like this every day, and I'm so grateful ❤️.
I love how Emily fired back, “ no one calls you that, Hank.” In response to Hank referring to himself as, “Hank the tank.”
😂
💪💪💪 Im a 29 yrs old mountain biker last time I check my stomach by tape measure it is 45cm now it is only 38cm 2months indoor cycling thank you GCN 💪💪💪
Yesss mate smashing it!! People underestimate indoor training on a bike but it’s great for weight loss.
How many times a week?
I use an oldskool MTB for winter training, did 15miles on it yesterday in rain, a pig of a bike. Probably 3 times heavier than my road bike, old steel beast. 😂 🏴
@@MrSmid888 Everyday 45 minutes 💪🚴🚴🚴
@@Renz19273 good going sir. 👍🏻 I’m 42, I do twice a week during winter.
@@MrSmid888 from 38 down to 36cm🚴🚴🚴
As Coach Hank requested with 2 min left; I made it through. Great workout!
Great workout! Thanks for promoting hydration and fueling post training 💪🏻
Well..... I could not finish this one. This will definitely become my new short term goal. I will finish this workout!!
Keep the workouts coming!
Wohoo!! That was a goody!! Time flew by! Thanks Hank!
I love the simplicity of this session - it was really motivating! I have been needing this sort of spin workout for a long time. Thank you Manon for writing it and thank you Hank for running the session with that endless enthusiasm!
Yes! Thank you Manon
Love the unpredictability of a long session; makes the time fly!
Wow ! I can’t believe I finished that one. After the first few intervals I thought I wouldn’t make it to the end of the session so feeling proud! I have been doing these GCN sessions a couple times a week for probably a month as I wanted to incorporate some new cross training as a runner so thanks a lot for everything GCN ! I feel very fit 🎉🎉
Last 2 minute effort was savage, but fun! Thanks for the great session
These sessions don’t get much better than this.
Please more sessions like this one!
BOOM 💥 FIRE 🔥 SIZZLE 😅😅 what a session 😢😢😢thanks Hank and the Team … 😅😅😅❤❤❤
Hey Hank, I'm 63 years old and started doing GCN sessions a couple of months or so ago. Really enjoying them, I'm doing them to lose weight and keep fit. This was my first 40 minute one, hard work but good. Cheers.
Mission Accomplished Hank The Tank💪
Thank you guys from the deep forest in Sweden 🙏😅😊
Worderful session Hank & GCN team. Gracias!!!!
Beast of a session...broken but not beaten
Great session. Those two minute levels nine efforts were a real challenge, so getting through them more or less in one piece feels good. Next time for Max and Damian at the back: Please either give them microphones or put subtitles on when you ask them questions…😂
Tough session, I almost gave up 🥵😁. Thank you once again GCN
Excellent! Just what I expected froom Hank The Tank! Thank you! 😀
Loved this session, the variation really kept me on my toes and the time flew by. Thanks Hank and team
This is my all time fave. Thanks Manon! ❤❤❤ Oh and Hank the tank 😂
LOVE this workout 🎉 The challenge I’ve been missing from other workouts!
OMG!! what a session!!! I did hated it especially at minute 17:17 when hank said we are half way, which we were not LOL and then I though jeeeez-us and other 23 mint like this???? But i got to the End! You saved my life one more time!
Extremely hard session, trying to hold on to the 2 mins 9 out of 10.
However well worth it. Many thanks Team 👍
I'm a broken man, it doesn't get any easier . Thanks team more sessions please 😂
This was a great workout! Hank, the shepherd of pain, always brings the gains.
superb session Hank and team , this squeezed every bit of my mojo out in 40 mins …wooosa 👍 thanks from Thailand
🇿🇦💪 Thanks Hank and team. Excellent workout 😅
Can’t say it was enjoyable but I’m so glad to get the workout done. Tough but really good
That was intense. Those 2 minutes at 9 were brutal. Great session though - thanks!
Great ride! Made it to the end! It’s encouraging for me that the expert riders are also tired too. Ya”ll inspire me to keep going!
The 2x 15 secs hard then 2 mins was brutal. So fun though. Love these! Thank you.
Amazing sweaty afternoon session
Thanks for the longer effort with sprints! Enjoy the 40+ durations with max sprints! All the best from the US.
🇿🇦💪 Thanks Hank and team 😅Power workout.
Great session indeed with the intense intervals. Thank you guys. 🎉🎉❤❤
Just about made it, phew! Thanks Hank! 😁
Great workout with the perfect amount of motivation. I am dripping!
Successfully made it through the end!
I didn't make it the first time I tried this session, but today I made it! Thank you Hank!
🔥 Amazing! Always have fun and sweat a lot! Thanks 😂 "Hank the tank"
Thank you from Australia - that was awesome
A fab new workout, a treat for an unexpected afternoon off work! Liked the variation. Completed. Thank-you.
This was the heaviest training i did on your channel. Thanks Hank the tank😊 now time for my icebath
I've been doing this session a couple of times a week now for a few weeks and can really feel my fitness improving. Such a rapid session that flies by! 👌
Was avoiding this one! 😅 But glad i finally did it! Great session
🇿🇦💪 Thanks Hank and team 😅
Great workout. Went all the way to the end 🔥
I did one hour ride myself and the did your work out. No matter what work out I do for myself nothing matches your work out. You always bring out the most out of me. I am training for Boston marathon and biking is good cross train. Thank you so much for everything!
Hey guys, was out for several weeks due to a nasty pneumonia. Back at it and that session was brutal but good to remind the lung what its job is. Thanks Hank, I always like it when you host. And do tell Mannon that that is a bruuuuutal session. Greetings from the Judo-pkayer from Germany.
Great session Hank as always 👍🚴
Thanks Hank and team. What a strong session.🇿🇦💪👍 great way to start the day.
Brutal but I loved it , great workout 🚴♂️
I’m shattered 😂
Holy - **** that was HARD! Made it barely! Manon tried to kill us!
Nice! People in the gym were wondering what I was doing to myself 😊
Hi Hank, even today you managed to put in a truly champion's workout Greetings from Italy friend
What a beast of a workout! Just what I needed on. Sunday morning. 🎉
Big puddle on the floor this morning, great workout thanks Hank
Killer session, omg! Thank you!
Totally kept up with Hank & the crew, especially on the cadence and power levels. This was a hard workout, but a good one.
Hi Guys, I´ve made it to the end, glad I went into it recovered after a slow weekend. Anyway, here I am doing this to myself on a monday morning before work; This gotta count as commitment !!! Great workout, I am sure I will love it in an hour... keep up the great work... AHHHYEAH !!!!
Finished... completely Savage workout! But I'm a sucker for punishment and will do this one over and over!! Thanks hank the tank!
Great workout. Been doing GCN of all types for 45 days straight give or take a day (and on and off for years). Not lost any weight (that I can see) but legs are the size of tree trunks now. Very fun! From Birmingham but now living in Florida!
2 for 2!
3 for 3! Goes quicker than most 30 min rides!
This was absolutely savage and Epic 😅😬🙌
Damn! Don't know what else to say at this point. Stellar workout again. Thanks GCN crew!
Wow! This was a really tough one, but as you put it correctly „one that needs to be done“.
Please do more and over 60 min 👌
These usually kick my ass but after 2200 kms on the Tour Aotearoa I found it much easier. Great workout!
Thanks for this session! Please continue to share other 40 minute sessions!
Good leading on a sweet workout, Hank the Tank! This is my second time on this workout and I definitely pushed myself harder this time around. 44 yr old gearing up for first race…65 miler. Love everything you guys put out!
This was a brill session, throughly enjoyed every minute, tough, but a great session, thank you
Epic workout! Keeping it real through the rainy winter here in northern California. 🙏🙏🙏
Awesome and brutal... Good way to start the week !!! Thanks
Thank you Hank !
Great session for a Monday morning! 💪🏻
Loved it, thanks!
Amazing! Thanks for doing it!
Nice ride. Finished. 59 and kicked my butt in the best way. Thank you.
🇿🇦💪 Hard work, thanks Hank and team 👍
Oh yea! That’s a tough one that definitely goes in my rotation!
I survived it and “Hank the Tank”:)
Great workout! Loved it!
Thank you!
Absolutely brilliant!
Thanks guys. Amazing. Killer session. Not knowing the intervals is good. Made it, just. Great for a non-sprinter.
That was fire🔥🔥. Thanks team!
Excellent session! Thank you GCN team!
Thanks Hank and team 🎉😅💪🇿🇦
Amazing. Loved this ride ❤
Great one! Thanks GCN
Done! Thanks Hank
Done! Thanks Hank.
Thank you! Great workout
Brutal!!!! I love it thank you❤