20 Minute High Intensity Indoor Cycling Workout
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- Опубликовано: 17 мар 2013
- Subscribe to GCN Training: gcn.eu/GCNTraining
A tough, highly effective cycling training session designed for home workouts, and packed in to just 20 minutes.
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Make no mistake, this 20 minute workout is tough. Train along with five professional cyclists to a great sound track and share in the pain and satisfaction of these high intensity sessions.
A short warmup precedes maximal intensity intervals that are incredibly effective at boosting your top end fitness - fast. If your legs aren't screaming by the end of this, you need to try harder!
Music - licensed by Cue Songs
Ambition Is Critical The Blackout gcn.eu/15W1OMn
Pandorum Stefano Azati gcn.eu/16EBFTM
Mountain Guerrilla Last Japan gcn.eu/1084EMR
Kaos Therapy (Proktah Remix) Optiv gcn.eu/WRwuxT
The Beta Set Adam Walder gcn.eu/ZDZJ3Z
Never Going Home Cassette Jam gcn.eu/XkYJ39
Neuro Video John Foxx gcn.eu/YmnQm5
Sensor Casue4Concern gcn.eu/1086BZH
Young Believers (Instrumental) White Light Parade gcn.eu/WyaOpt
The Futures Not What It Used To Be (Drifta Remix) The King Blues gcn.eu/1086RYC
Mellow Down Easy The Harpoonist & The Axe Murderer gcn.eu/115nWRM
Droids Cause4Concern gcn.eu/ZE0XME
Float On Stereo MC's gcn.eu/ZV7Uc1
Age Of The Platypus A.S.M gcn.eu/Wz2Xa7
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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Music licensed by Cue Songs
Music - licensed by Cue Songs 
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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.
These guys are my heroes! Did my best to pretend to keep up! Loads of fun and very inspiring. THANK YOU!
Great session. Not for kidding . It's a pro workout. Thank you so much. CGN is the best I never seen on RUclips.
Really old masterpiece!
Did this one today and felt great in the quarantine.
Love this. You should make a playlist of these. Great for those quick 30 minute sessions.
Thanks so much for this video I use it every day
I absolutely love this high intensity 20 minute workout
do it 6x weekly and strength training also ..........alternating between upper and lower body........so 3x each in a 6 day period
This is great...my go to, pre-work, workout. Keep it up!
Thanks, great to hear! We'll have more in the coming weeks.
an excellent moderate workout routine. using it for the past few years. love it. thanks a million
Thanks again! Wicked session and great tunes!
More like this one plz . Awesome workout
Love this short way of working!!
You boys (and lady voice) nearly had me puking! Thanks. I'll be back for more!
Thanks GCN for making a really useful Indoor Training workout!!I did this for 3 times to prepare a 153km race.I improved really much!!
I love it. I will do it again and again.
Just what I've been looking for, and I managed to keep up, awesome! I love the high intensity workout and love my exercise bike, best investment I ever made!
Great video, Ive being looking for this type of workout for some time now, thanks!
Omg loved it, waking up the body ,Thank you 😊❤
Great training especially in the winter
Love It
This video is fantastic!!! Please keep producing these roller friendly workouts. I have shared this with all my cycling friends
Another great GCN short HITT workout !
Great Training Video thanks..GCN
Another great video from GCN! Thanks.
Hi, this is a VO2 Max session really, but its effect will be much broader. It will improve lactate tolerance and power too.
That's a great idea about putting it in the description, we will take this on board for future videos. Glad you enjoyed it.
Great video.....helped me stay in shape over summer vacation.
Love this spinning class
Just tried this workout before work. Really enjoyed the burning sensation. Need more of these vids!!
So good!!! Thanks for sharing 🚴🏼♀️👏🏼
Great workout!! Keep up the great work at GCN!!
Wow, with this workout I really feel hard work in my legs, thanks a lot for the video.
This is really awesome program. Thanks GCN.
Been spinning on and off since 2008. I recently bought my own indoor cycle for my house. It actually had been so long since I was in an actual class and so I forgot how to really get a good workout. I stumbled upon this video as I am doing this in addition to P90X3, but I was skeptical if I could get a good sweat going in 20 minutes. Well my keyboard is wet from the sweat dripping off my arms, so yeah, it works and is great!!! Thanks GCN. Look forward to trying out more of your indoor cycling classes!
great one... can't wait for the next ones... hope there are many more like this stuff...
really needed this +1
i used this traning on the open road using my ipod,i wish you do a longer training session like this one ,and thank you for the awesome videos keep them coming :))
Great workout guys.
Thank you 🙏🏿
I live for that song on the last 30 second interval. Great energy.
Excellent workout!
I just found this after 3 days of extensive research on HIIT. Omg. Im so happy! Took this to the gym with me and really dedicated myself to following the prompts. This is great. I love the fact that these are pros sweating their ass' off. The people next to me were looking at me like I was crazy as I pedaled my life out on those "work" parts. Couldn't wait for recovery. After I felt like I wasn't exhausted enough. Well my usual 2hr gym day turned into 4sets of 10 on arms then I had no energy. Just had to come home and sit. I will definitely be following these guys 3x a week. Have to push a little more though. Burned 150 calories on the stationery bike in 20 minutes. FUCKING AWESOME! Thanks. Btw, this i loved this so much, you guys got my first EVER yt comment.
Brilliant session - need more work on rollers, had to move them from my door frame comfort zone to see pc screen - big error! more practise required. Keep up the good work makes those indoor sessions fly by.
Love it, use almost everyday sometime twice a day. Hate riding indoor but twenty minutes which short and to the point makes it almost tolerable. Plus the music is not to bad.
Thanks for the tip. I watch this video when Im on my bicycle. Great motivation!
Great session
Good workout! Your videos have really improved over the years.
Excellent, this is how training videos should be. Straight forward and easy to follow. Great stuff! Keep it up.
Thanks! really enjoyed this one
Great video!! Dealing with a calf strain right now so this spin workout will really help.
This workout is fast and makes you sweat. If you don't have much time and looking for a good workout this is a great one! Great video GCN :)
Thank you for this! The female voice over really helped push me through this awesome workout!
Very very good....thank’s
great workout
It was very awesome for my exercise life. Thank you your youtube channel.
I love it :)
during my HIT cycling training i watch the video... they become like training mates to me
I am in Rome on lockdown and have been for a week more or less - this video is saving my butt... literally... from becoming house sized!! I already use this vid once every 2 days but I have doubled up .... can you do a new one with different music tho?? Love you guys
my best routine!!
A MUSTE Done workout
Great video
Thank you for sharing
I love these early videos.
perfect workout!
Thanks. I use always when do exercise
1st time, good. I like the on screen clocks and pace/strength level.
Looking for more.
Great workout. planning to do this twice or thrice a week
Amazing workout
i think this is perfect! !!!!!!
Loved this session only had 25 minutes to get a quick workout in. Also loved the voice over knew what I was supposed to be doing and when
nice workout, good supplement for the rest of training
Glad to see someone on the rollers, 50x11 at 100cadence gives me a great high intensity interval
Thanks. Feels good after the workout. I am 60 yrs old and just finished a 21k half marathon. Routine really works wonders.
Love this do it 3 or 4 times a week,even better with the music!!
Thanks - I'll put this to good use! :)
Wouldn't say I'm a beginner and I did it on rollers, had a good sweat by the end. Loved it guys, Cheers.
This video is so helpful💕💕
Raining today so i Used Spinning® Workout - Get Fit With GCN's 60 Minute Spin Class as a heavy heavy warm up before this and OMG, i was at failure at almost every interval finish during this 20 mins . AWESOME STUFF!!! :)
Shoutout from Pittsburgh, Pennsylvania! Love the video - along with the top 10 ways to lose weight on a bike video this channel has helped me lose around 20 pounds so far and going strong. It would be great if you could make a version of this video without the background music so it just had the lady's voice counting timers and giving encouragement. That way we could play this video and use our own music playlist or even play it while watching a movie so we still know when the intervals are coming.
Great video, and yes, you know you're at your limit at the end. Ambos came, got me breathing again and put my heart back in my chest, whilst wife and kids helped me off my bike...lol.
But seriously it is a great workout....now if I can just get the feeling back in my legs...
Awesome, surprisingly tough for only 20 mins. I'll be checking out the longer vids soon.
This video is great for conditioning. Thumbs up in my book!
Great to hear Jacob! We've got a 60 minute roller-friendly session coming out soon, so make sure you're subscribed to the channel, and get your friends on the case too!
Excellent
can't wait to give this a go!
Thanks fellas. Makes indoor cycling less boring!
I am totally starting this
Great 20 minute workout, I can feel the burn and makes me tired lol.
I had a patella tendon repair surgery for my ruptured patellar tendon. I'm 4 months post surgery now. Used to be a jogger. I'm doing stationary bikes in my therapy sessions and even bought one for my home use. Was bored immediately since I didn't really feel like I was getting the workout I did when jogging. But that was only out of ignorance. I didn't know that there were several types of exercise bikes out there. What I was using before was the recumbent bike. Very easy to use but then I got myself a spin bike. I had no idea nor even heard of this before so I just hopped in like I did with other stationary bikes and just started riding fast... Didn't even last 3 minutes. Was exhausted and grasping for air. I rode a an outdoor bike before and could've sworn that it wasn't nearly this exhausting and demanding. Glad I bought one. I may not be able jog yet but I'm really happy with this for now. I'm still finding the right workout for me at the beginner level. Hard to do at first since I was convinced that I was ready for more intense bike routines since I was fit and active prior to injury. But this ain't as easy as it looked. At least not for me. Thanks for this video. Hopefully in a few weeks time I can do a workout similar to this
Brilliant thank you, now time for yoga ❤️
Just done this bad boy tonight! I never knew I could sweat so much!! Thanks :-))
Some seriously tough work going on at Pedal Studio ! Those recovery times from red zone to yellow / green are AMAZING !!!!
Hi Chris,
Dean Downing was the rider on rollers, and he was using Elite Arion Mag rollers which have adjustable resistance. Training on standard rollers is a tough call as you've found. As a side benefit though, it's great for getting you pedalling smoother - remember to try to pull all the way through the pedal stroke.
LOVE THIS VIDEO GCN !!! Perhaps a 60 min one too ??
That was a good one. Packed a lot into 20 mins.
Tried it for the first time. Felt like dying afterwards. However, I will definitely use it more for my training. Thanks! :)
Hot damn!!!! That was awesomely sweaty and good. Thanks gor kicking my butt👍🏽
Man nice..... this was a work out. I thought buying my spin bike was a waste of money until I found this u tube channel. Thanks fellas 👏
I do a 20" spinning 6x weekly with a 3 minute warm up and cool down
My Life Fitness varies the workout ie sometimes uphill and sometimes
level etc.
Love it for that reason..........
Really good
I love how this HIIT regimen works with all types of equipment. I watch these guys pedal and I am using my NordicTrack skier (They don't use arms, bunch of wimps!....Just kidding) and the interval timing on this vid is great! I've used on my stationary bike but I get a better workout on my skier. Great video! Thank you!
Good one
Excelent!!!
Thank you so much for this. Will there be like some TT sessions in the future?
Worked this little gem into my routine yesterday - hitting zone 5C ( @ 168-173 Max HR ) on my intervals. Good Lord was that tough - but totally enjoyable. I'm 58, male and getting ready for race season. Currently doing 2 hard days a week ( Wed & Sun ) it was great - plan on doing it again. Dan & Si !
+Adelaand Jude Keep going! ;)