20 Min Cardio | Spin Bike Workout

Welcome to another workout on GCN Training! This week we're working on short, sharp, anaerobic efforts so, despite this being a short session, you'll certainly feel the burn by the end!
The session:
2 mins warm up
1 min out of the saddle (8/10 effort)
1 min seated (8/10 effort)
1 min easy
X4
30s out of the saddle (8/10 effort)
30s seated (8/10 effort0
1 min easy
X2
Cool down for 2 mins
Check out the GCN shop for the best cycling workout gear: gcn.eu/56Y
Subscribe to GCN Training: gcn.eu/gcntraining
Check out the GCN App for more training related advice, videos and inspiration, including all of the latest live racing & results: gcn.eu/app
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.
Watch more on GCN...
More workouts with GCN: gcn.eu/gcntrai...
The Global Cycling Network (GCN) is the largest and fastest-growing 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 you 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:
Wahoo Fitness: gcn.eu/Wahoo-Fi...
Whoop Fitness: gcn.eu/Whoop
Castelli Clothing gcn.eu/Castelli
Giro Helmets gcn.eu/Giro
Pinarello Bikes gcn.eu/Pinarello
Zipp Wheels: gcn.eu/Zipp
Enervit Nutrition: gcn.eu/Enervit
Topeak Tools: gcn.eu/Topeak
Canyon Bikes: gcn.eu/-Canyon
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Park Tool: gcn.eu/-parktool
Elite Bottles: gcn.eu/EliteBo...
Komoot: gcn.eu/komoot
RUclips Channel - gcn.eu/gcnYT
Facebook - gcn.eu/gcnFb
Instagram - gcn.eu/GCNInsta
Twitter - gcn.eu/gcnTW
GCN Japan: gcn.eu/subscri...
GCN Italia: gcn.eu/GCN-Italia
Suscribirse a GCN en Español: gcn.eu/Suscribirse
The GCN Club - gcn.eu/club
GMBN Tech - gmbn.tech/subsc...
GCN Tech - gcntech.co/subs...
EMBN - embn.me/subscribe