15 Minute Beginner Indoor Cycling Session
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- Опубликовано: 21 мар 2021
- Welcome to a gentle, short workout here on GCN Training. This week's session is aimed at beginner cyclists looking to start training indoors, or it could be a good one for a rider looking to ease back into training after an injury or long lay off.
The Session:
Warm up:
1 Min very easy pedalling
- 1 Min slight increase in intensity
1 Min further increase intensity to comfortably hard
Main set
1 Min Easy (1/10)
- 2 Min Comfortably hard (5/10)
1 Min Easy (1/10)
- 1 Min comfortably hard (5/10)
2 Increase effort (6/10)
- 30s Easy (1/10)
30s Sprint (9/10)
- 2 Mins Recovery (1/10)
1 Min Comfortably hard (5/10)
- 1 Min Very easy cool down (1/10)
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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.
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Did you enjoy this session? What sort of session would you like to do in future? Let us know 👇
Hi GCN. Perhaps a session of stretched Tabata timing efforts (30 seconds effort, 10 seconds rest), with a ridiculous number of efforts, such as three blocks of six efforts, with reasonable recovery between.
Hello again GCN. You might have a session built around out of the saddle climbs of various durations. My wife struggles when she has the stand to climb, and such sessions may help her. Thank you for all of your work.
Yes!!! I have been looking for a beginner one. 💜
Loved this session. Completed the 23 minute warm up with Chris and Manon beforehand, so this was a good finisher. I love that there's so many videos with different difficulties, so there's something for everyone. Keep it up.
I had to stop halfway through :/ my legs could've kept going no problem but I'm getting too hot without a fan and the pain in my ass is real bad :/
74 years old out of shape, I weight 297, 5 ft tall.. so you see, I'm very round and I'm wanting to feel better about myself. I have a pacemaker and Dr. Suggested a biking program. For the last 2 weeks I've done 10 minutes 2x day to build up my endurance. Today I found this workout and did the 15 minutes with not adverse effects.
Way to go!!!!
Hell yeah Patricia
Well done
I hope you are still going and doing well!!!
Great Patricia. I'm 9 years younger, with many diseases. But I'm so happy when I accomplish 15 minutes 3 times a week. I think, in the beginning don't train twice a day, and also must have at least three days off, even if you are feeling good training twice a day. After years of inactive life and sedentary it's better for you, for me too !, and for everyone, to give a chance to our body to adapt for the new style of life.. the only challenge you'll have is your own body. Better you manage it, better it will give you the best of its capacities. Wish you the best madame. Greetings from Tangier/Morocco 🇲🇦
I got my indoor bike today I'm 86 and overweight I'm glad I found you, wish me luck
I'm just getting into indoor cycling, and these are by far the best videos - I'm pleased at how genuine it all is, rather than people spouting motivational quotes all the time. There is encouragement, and it feels like proper encouragement to me. The infographics are great, timers and data is all easy to read. The fact this is on RUclips for free is amazing. Looking forward to building up my fitness and getting the more challenging rides under my belt.
Zz
Really like the black box behind the "effort level/info circle". It makes it much easier to read! Thanks for the session Team GCN! 👌✌
Excellent for a beginners. As a beginner I really struggle with cycling and this was something I could complete compared to other videos. Very clear instructions.
Thank you.
Great little workout to get my body moving again. Been a long time since I was on the spin bike. Thanks. Look forward to tomorrow.
I have been riding (at home) with these GCN videos and L O V E them. I am so glad that they never attempt to include contra indicated bike moves / exercises. ALL of the rides are seriously aimed at being perfect indoor cycle rides. Stay the path and ride the ride !!!! Thanks
Finally found the right place! Did this for the first time ever and getting off the bike was a new experience...coming back!
I just started I love this workout on my spin bike.
I can really relate to this, it took me a while at first but now I am managing 2_-15 minute sessions a day, morning and night. gaining stronger legs and losing centimetres from my waist. And to top it all off feeling fitter. thank you for the workout.
great ! .. ☺
Just started these short spinning videos. I put on over 4 stone in lockdown. I am trapped in my house with the bad weather, so these 15 minute sessions are helping me to gain a little bit of fitness/energy without having to go to the gym.
I just tried this type of exercise for the first time in my life. Age 52, 245 pounds, out of shape and high blood pressure. This was a great workout that I will do 2 times daily. Thank you!!!
What a fantastic idea for a training session! Well done GCN.
Our pleasure!
Great addition to the workout library. This can also work well for non beginners as a longer warmup, or for an active rest day workout.
Yes, my thoughts exactly: a longer warm up before a hard session.
Exactly! Using it as a long warm up and after dinner ride session! Thank you guys!
Finally something that isn't going to kill me - and also yaaay for Emily. You should do some vids with her :)
Not a beginner, but I’m recovering from Covid and this was the perfect level to get back into fitness and building my stamina. Thanks
Excellent early season session! Motivating and energizing.
Loved it... Thank You. 🙏❤️
Perfect! This videoIs perfect for getting back in to spinning. Thank you so much
Another awesome session. I had zero motivation to get on the bike today so I opted for something quick. Day 5 of my work week cycling 🚲🙌🏾 in the book.
Simply amazing!!!!
Loved this session....🙏
Amazing, I just started, today was my 2nd session. Hopefully will get back in shape soon, will keep you updated on the progress!
Very beginner just trying to get some home workout in and it was wonderful job you did
Great video! Wish I had run into it before 30 minute session on the rollers, heart rate went sky high just knowing I was going to fall off those rollers a couple times until muscle memory clicked in!
Quality short work out even if you are not a beginner, you can get a sweat on with this one. 👏🏾👍🏾
great workout for a beginner thanks
You are the best. Thanks
We learned a lot from this video here in Tangier, Morocco
Great for warm up or cool down, before/after other 30/45 min sessions! Thank you!
I just start to day and I really love your session. And also, I love your English accent. Thank you,
Thanks from Sweden 🇸🇪, great sesh
I open your video and work. It is amazing and i getting better. Thank you.
Nice recovery session
I’m completely new to cycling and this is the first beginner session I could actually complete! I think I’ll do it a few more times before progressing and hopefully that’ll really help me
same im a beginner too and oh wow ive managed to complete 4 sessions so far! x
Great one after my run
Great workout for me
Great workout. Thanks GCN!
You're so welcome!
Well that was fun as hell!
Great session 👏 First time did it and it was achievable 👌💪
Great support all the session 👌
Will keep watching on other videos 😍
I'd love to see the GCN presenters try Spin Hiphop Choreography/Spin Rhythm Ride :)
I have not been on the bike for three months due to various reason. Managed to get Covid at age 65 which really hit hard, so using this to get back into fitness gradually and then step up to do longer sessions.
I loved the workout thank you I am getting used to my bike now
Thank you
Nice, quick sweat!! Thanks 👍😁.
Glad you liked it!!
I like to add this one on after a 30 minute ride to keep it going. Thx
It was great… Wanna try twice a day. It was fun and I really sweated so that’s a plus
great video! what is the turbo that is referenced in the video? thank you!
very good job, greetings from Just Driving 4k 🥰🥰🥰
Gostei , essa aula depende de mim ❤
Awesome cool down after your 20 minute sprint session!!! 🥳
Doing this on a Schwinn stationary bike from the 1970s I got for $5 at a yard sale, so I had to adapt a bit lol, but this was a really helpful beginner workout.
After doing this daily for two weeks, what video would be recommended next?
Cleared
All is a Top Cyclist & Funny Cylist (Hank) :D
But in the Beginner Indoor Cycling With a Beautifuly Manon.. :*
Really good session, Manon is a great instructor. I did it almost twice today and it kicked my butt but I loved it. The accent is great too. Thanks
This time I added this one to a 20” routine, just to make it more exciting!
Da bomb!
I would really love to see the gear (ie 50x16) the instructor is using together with the cadence. I use rollers and it would give me an idea of what to aim for. Cheers
I've been doing this for 2 weeks and starting to feel easy, what session could be the next level for this kind of cycling session?
Love it allthou i have problems with breathing.
Hi, I start to train with your videos, just need to ask you something. My stationary bike have 25 levels of resistance, should I multiply effort level by 2,5 or not???
i'm 43 year Old man, 6.2'' & 224lbs - 16stone. I'm a regular walker, i do 6-7 miles 4 times a week, so 25 miles on average. i've never smoked, hardly drink. On my electric exercise bike this fk'd me up. took about 2-3 mins for my heart to come down. good workout though.
Can you have some little tubby hobbit version ? XD your all super fit! But it looks fun :)
I've been doing this workout for a couple of months now (once a week). I'm struggling to figure out what bikes/stands your using.
Can you point me in the right direction please?
💪💪💪
i am usign Tiagra 11-32, how to set gear selection for effort level 1 to 9? it's mean 50 - 18 for effort level 6?
Hey Joule - the effort level is your perceived exertion, so 6/10 should be moderately hard, your heart rate will elevate and your breathing will quicken but you should be able to sustain the effort and not get out of breath. Whichever gear works for you to achieve that is the right one :)
Whats the song that comes just before 2 mins left
I was done after the warm up
Haha
If my FTP is 200W. Should i suppose effort level 10=200W, 9=180W, 8=160W, 7=140W, 6=120W, 5=100W, 4=80W, 3=60W, ......... ?🙏🙏
Hi , is it normal to get exhausted after just 7 minutes doing this exercise? I could not continue :(
Absolutely! What matters is starting where you’re at, if you keep doing 7min sessions then one day you’ll be able to do 15min and so on, don’t push yourself too hard but keep with it and you’ll be making progress in no time :)
@@FridaAvosetta thank you so much. I will try it for sure ♥️
@@ST-of2uc go at your own pace/effort... keep at it! :D
Well I learnt that a £200 spin bike was a bad idea because the belt sheared 13 minutes into it's debut. Enjoyed it apart that cheers.
It was a breeze. .. saying while sweat saturating my bandanna. .. whew... it seems like Hank is always will to jump into whatever...
Now to get another bike to leave on the trainer. ..
Can we see tension between Manon and Hank
Day 1 ⭕️ 9 mins
I see my comment has been heard 🤣
Hi! I find that 15 min is little too short, I prefer the 30 min sessions and sometime a 40-45 min is good too. I love the sessions though, thanks!
It is for beginners :)
Look fit to drop.
The music doesn't match your pedaling and it's very distracting and hard to work with.
Hank, I love you but please be quiet if you haven't been called on...
Hiiii sexxxxy 😮
I see no point in the static and glitching. Otherwise, would be a great workout. Unfortunately, because of the unnecessary and quite annoying sound effects, I will not be revisiting your videos.
This was a great session led by a clearly experienced spin instructor. But who was the annoying mouthy GCN jerk guy who just couldn't stand not to be the center of attention? he ruined was is otherwise an excellent training. Keep him off future videos.
Great except that English man voice can he shout his mouth
'black' cyclist organisation? Sooo.... You WANT to segregate from everyone else? Other wise you'd just be a cyclist.
Thank you