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20 Minute High Intensity Indoor Cycling Workout 

Global Cycling Network
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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.
If you want to contribute captions and video info in your language, here's the link to help out 👍 : gcn.eu/6F
About GCN:
The Global Cycling Network puts you in the centre of the action: from the iconic summit of the Stelvio to the epic trails of Fort William, Scotland, everywhere there is pavé or dirt, world-class racing, and pro riders, we will be there bringing you all the action, essential analysis and unparalleled access every week, every month, and every year.
Welcome to the Global Cycling Network | Inside cycling
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Music licensed by Cue Songs
Music - licensed by Cue Songs

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19 авг 2024

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Комментарии : 444   
@danakinscheuer
@danakinscheuer Год назад
We tackled assembling the bike as a family project. ru-vid.comUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu 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.
@meganstaropoli2883
@meganstaropoli2883 3 года назад
These guys are my heroes! Did my best to pretend to keep up! Loads of fun and very inspiring. THANK YOU!
@MohammedRABAH
@MohammedRABAH 6 лет назад
Great session. Not for kidding . It's a pro workout. Thank you so much. CGN is the best I never seen on RU-vid.
@jackielachance1251
@jackielachance1251 4 года назад
I absolutely love this high intensity 20 minute workout
@rosaleeadams1160
@rosaleeadams1160 4 года назад
do it 6x weekly and strength training also ..........alternating between upper and lower body........so 3x each in a 6 day period
@fabianoleite836
@fabianoleite836 4 года назад
Really old masterpiece! Did this one today and felt great in the quarantine.
@28katanya
@28katanya 9 лет назад
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.
@justhatemeisrael6760
@justhatemeisrael6760 8 лет назад
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
@LifeJunkieRaj
@LifeJunkieRaj 9 лет назад
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!
@thekansasmagic
@thekansasmagic 10 лет назад
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.
@vipasnacarrington7624
@vipasnacarrington7624 2 года назад
Another great GCN short HITT workout !
@Monstory
@Monstory 9 лет назад
Thank you for this! The female voice over really helped push me through this awesome workout!
@AdelaandJude
@AdelaandJude 8 лет назад
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 !
@rainerzufall9943
@rainerzufall9943 8 лет назад
+Adelaand Jude Keep going! ;)
@flare720
@flare720 4 года назад
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
@v1rus9
@v1rus9 11 лет назад
Love this. You should make a playlist of these. Great for those quick 30 minute sessions.
@TheJohnnyBrison
@TheJohnnyBrison 11 лет назад
You boys (and lady voice) nearly had me puking! Thanks. I'll be back for more!
@808miniyogini
@808miniyogini 9 лет назад
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 :)
@sreenivasrao573
@sreenivasrao573 6 лет назад
Thanks. Feels good after the workout. I am 60 yrs old and just finished a 21k half marathon. Routine really works wonders.
@nightfly222
@nightfly222 8 лет назад
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.
@judywest8127
@judywest8127 Год назад
Omg loved it, waking up the body ,Thank you 😊❤
@sirgameming8022
@sirgameming8022 10 лет назад
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!!
@jeffislearning
@jeffislearning 11 лет назад
HOLY MOLEY! 101% of MAX HR! Most people don't even get close to 75%. Respect. Any actual HR numbers on these guys? I'm guessing 200bpm.
@MrStevemojo
@MrStevemojo 11 лет назад
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!!! :)
@siquq
@siquq 3 года назад
I love these early videos.
@alicastro6262
@alicastro6262 3 года назад
8 yrs old video but still very effective, almost passed out afterwards, bike and floor drenched in sweat so satisfying..
@spircix
@spircix 10 лет назад
Tried it for the first time. Felt like dying afterwards. However, I will definitely use it more for my training. Thanks! :)
@Tiz263
@Tiz263 10 лет назад
Glad to see someone on the rollers, 50x11 at 100cadence gives me a great high intensity interval
@mrdarryl2row
@mrdarryl2row 9 лет назад
Thanks fellas. Makes indoor cycling less boring!
@Jurek009
@Jurek009 8 лет назад
I live for that song on the last 30 second interval. Great energy.
@G0LFII
@G0LFII 11 лет назад
Just tried this workout before work. Really enjoyed the burning sensation. Need more of these vids!!
@kimgordon3069
@kimgordon3069 3 года назад
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
@ranjpanol
@ranjpanol 4 года назад
an excellent moderate workout routine. using it for the past few years. love it. thanks a million
@josecalvo9106
@josecalvo9106 6 лет назад
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 👏
@slafmatruh
@slafmatruh 9 лет назад
during my HIT cycling training i watch the video... they become like training mates to me
@nitro1234walll
@nitro1234walll 10 лет назад
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 :))
@rosaleeadams1160
@rosaleeadams1160 4 года назад
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..........
@kingdaniel69
@kingdaniel69 11 лет назад
Wouldn't say I'm a beginner and I did it on rollers, had a good sweat by the end. Loved it guys, Cheers.
@mrextremophile
@mrextremophile 11 лет назад
On the turbo I commonly do 3 mins big effort, 3 mins recovery, 5 times. So this is a nice compliment to that! Thanks!
@karenb9656
@karenb9656 10 лет назад
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!
@gcn
@gcn 11 лет назад
Thanks, great to hear! We'll have more in the coming weeks.
@jacobmarx697
@jacobmarx697 11 лет назад
This video is fantastic!!! Please keep producing these roller friendly workouts. I have shared this with all my cycling friends
@MrStevemojo
@MrStevemojo 10 лет назад
More like this one plz . Awesome workout
@PedalStudio
@PedalStudio 11 лет назад
Some seriously tough work going on at Pedal Studio ! Those recovery times from red zone to yellow / green are AMAZING !!!!
@OldBumOnABike
@OldBumOnABike 9 лет назад
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...
@thinkjpb
@thinkjpb 9 лет назад
Thanks so much for this video I use it every day
@geraberl
@geraberl 11 лет назад
Excellent, this is how training videos should be. Straight forward and easy to follow. Great stuff! Keep it up.
@user-pc8so6fb1i
@user-pc8so6fb1i Год назад
my best routine!!
@zomgoose
@zomgoose 4 года назад
Thanks again! Wicked session and great tunes!
@montserrath310
@montserrath310 10 лет назад
I love it. I will do it again and again.
@nickbowen4327
@nickbowen4327 8 лет назад
Definitely a high intensity workout, made my legs feel like jelly afterwards though
@carolfare5443
@carolfare5443 8 лет назад
mee too. I had an Xmas party at home afterwards. I got into heels straight away. felt horrid
@revert510
@revert510 11 лет назад
Awesome, surprisingly tough for only 20 mins. I'll be checking out the longer vids soon.
@gcn
@gcn 11 лет назад
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.
@jesusvillegasacu1847
@jesusvillegasacu1847 10 лет назад
Wow, with this workout I really feel hard work in my legs, thanks a lot for the video.
@terenceyoung-thetimeisnow
@terenceyoung-thetimeisnow 10 лет назад
Great video!! Dealing with a calf strain right now so this spin workout will really help.
@johnguillaume5919
@johnguillaume5919 10 лет назад
This is great...my go to, pre-work, workout. Keep it up!
@KertoBrand
@KertoBrand Год назад
Great workout guys. Thank you 🙏🏿
@leosgronych7838
@leosgronych7838 5 лет назад
i used this training already for getting in shape few years ago and it is really great (always felt like dying afterwards), great results really soon, however i got lazy and fat, so now starting from scratch again
@377Gman
@377Gman 10 лет назад
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!
@CerveloR5
@CerveloR5 10 лет назад
This video is great for conditioning. Thumbs up in my book!
@AlphaModPig
@AlphaModPig 9 лет назад
From what I hear this is supposed to be excellent for hockey conditioning, so we'll see! Definitely got my legs and heart pumping like hockey would!
@soothu5094
@soothu5094 6 лет назад
AlphaHockey thanks man, looking for this comment. Trying to make a AA team. Got any tips?
@armahthetrainer
@armahthetrainer 5 лет назад
GREAT HIIT SESSION! 🔥 That was just what I needed. I was thinking about a long session but I'm glad I did this one. It KILLED me. 💀 😝 But I'm stronger for it. 💪🏾 Thanks. 🙌🏾
@agnanevancouvert3388
@agnanevancouvert3388 5 лет назад
Armah The Trainer d
@agnanevancouvert3388
@agnanevancouvert3388 5 лет назад
Armah The Trainer 7
@missmonaco33
@missmonaco33 4 года назад
Excellent workout!
@boosra
@boosra 10 лет назад
I normally just watch a taped bike race, and try hard when they try hard. When I want a high-intensity workout - I put on the highlight package instead. XD Will use this though for post-coffee, pre-bacon morning effort.
@gcn
@gcn 10 лет назад
boosra liking that training time - sounds like you have your priorities sorted.
@stephanievanslambrouck4582
@stephanievanslambrouck4582 6 лет назад
That's a good idea for training or just indoor cycling!
@GedWelford
@GedWelford 3 года назад
Cheers from Bicester, UK.
@xiahbaby1
@xiahbaby1 10 лет назад
Love this short way of working!!
@largo4ithacca
@largo4ithacca 5 лет назад
Surely encourages me not to give up too early.. Feels like I got many companions to help me keep going..
@gbv239
@gbv239 10 лет назад
Great 20 minute workout, I can feel the burn and makes me tired lol.
@vernaburgess4796
@vernaburgess4796 4 года назад
I randomly picked this looking for a short session as the LIVE workouts have ceased. It appears to have Dan and Si looking more like 6th formers, has 7 years at GCN really taken such a toll? I enjoyed the whole retro feel though and it was an excellent session. Thanks for keeping the older stuff on demand.
@greghruby922
@greghruby922 10 лет назад
1st time, good. I like the on screen clocks and pace/strength level. Looking for more.
@razifghazali71
@razifghazali71 2 года назад
The best HIIT for me
@adamdeez3446
@adamdeez3446 8 лет назад
That was a good one. Packed a lot into 20 mins.
@carlosgibson
@carlosgibson 8 лет назад
Just done this bad boy tonight! I never knew I could sweat so much!! Thanks :-))
@rogerfulgham3941
@rogerfulgham3941 Год назад
Cool HIIT Indoor Cycling Workout 💪💪💪💪💪💪🚴🚴🚴🚴🚴🚴
@wildmann
@wildmann 11 лет назад
great one... can't wait for the next ones... hope there are many more like this stuff...
@QbidMusicandMore
@QbidMusicandMore 10 лет назад
This was a better workout than cycling to work in an hour. I think I just found what to do during the winter months.
@joannejensen41
@joannejensen41 11 лет назад
Much more demanding than I'm use to indoors. Still an excellent training video, will incorporate it into my routine 2 or 3 times per wk.
@gcn
@gcn 11 лет назад
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.
@jonathanfry2949
@jonathanfry2949 9 лет назад
Hi GCN, could I use this intense workout everyday? If not, what should I be doing on the "off days"? I always learn something whenever I watch any of your videos.
@gcn
@gcn 9 лет назад
Jonathan Fry It's probably best to only do this 4 times a week. Try and get two rest days, where you either do nothing or some active recovery - i.e. half an hour to an hour very easy on the bike.
@TheFLFreak
@TheFLFreak 9 лет назад
Global Cycling Network Okay so just to get this right, at the end you do 10, 50, 10 in a row without intervals right? And am I right to assume this also helps improve my stamina? :)
@lanceo1690
@lanceo1690 6 лет назад
Good workout! Your videos have really improved over the years.
@rosendogutierrez6057
@rosendogutierrez6057 11 лет назад
Great video.....helped me stay in shape over summer vacation.
@user-lb9cj7os2l
@user-lb9cj7os2l 8 лет назад
タイトルと説明欄が日本語だから嬉しい、動画が日本対応してたらもっと分かりやすい。
@MrEnvs
@MrEnvs 8 лет назад
same
@bford64
@bford64 10 лет назад
Another great video from GCN! Thanks.
@stuartrf7217
@stuartrf7217 10 лет назад
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.
@finlayhamilton8028
@finlayhamilton8028 10 лет назад
Great training especially in the winter Love It
@user-pm2pi3po7q
@user-pm2pi3po7q 8 лет назад
This is really awesome program. Thanks GCN.
@damien_33
@damien_33 11 лет назад
LOVE THIS VIDEO GCN !!! Perhaps a 60 min one too ??
@smcg8504
@smcg8504 9 лет назад
This made me sweat and it left me a bit light headed but it felt good - so im going to do this every second day.
@eden20111
@eden20111 11 лет назад
Thanks for the tip. I watch this video when Im on my bicycle. Great motivation!
@kelvint9268
@kelvint9268 9 лет назад
Excellent, just found your video and decided to try it. 1. I need 10 minutes to warm up, 2. Shouldn't have dinner before getting on the bike. Will use in the morning and evening after work. Great job guys. One recommendation, I feel a male voice might be better than a female voice, she sounded kinda cheesy.
@gcn
@gcn 9 лет назад
Hi Kelvin, yeah, eating dinner jsut before a turbo session isn't a great plan! We've got loads more videos of different lengths (and voices) on our playlist here: ru-vid.com/group/PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC
@daniogroove
@daniogroove 11 лет назад
can't wait to give this a go!
@TaichoCyclist
@TaichoCyclist 10 лет назад
Good session for the working parent like me who is time crunched. I did mine on the Minoura Action Roller Advance with Mag Resistance at Level 1 (challenging enough). Here is my Strava report for reference of the workout (went off tangent in the last set - you get the idea). Leave me your question if you have any - thanks. app.strava.com/activities/121914164 Cheers GCN, you guys make things better for the cyclist in us - Kudos!
@gcn
@gcn 10 лет назад
formula91 thanks!
@ma.eugeniabonczok6750
@ma.eugeniabonczok6750 7 лет назад
So good!!! Thanks for sharing 🚴🏼‍♀️👏🏼
@achaarpickler
@achaarpickler 8 лет назад
Great workout. planning to do this twice or thrice a week
@MrSurelysure
@MrSurelysure 10 лет назад
i also have an idea which you could use to gain greater following. you could film some road route, add some greaat music, give the indicators i suggested before. that'd make up a fulfilment of my dream session. although filming some route is only suggestion which may or may not create bigger following, I think idicating both cadence and resistance is a MUST. Anyway you do an exceptional job and the your choice of music is to be appreciated. keep going, good job
@michellehorner2413
@michellehorner2413 9 лет назад
Love this do it 3 or 4 times a week,even better with the music!!
@westwind6346
@westwind6346 10 лет назад
Great workout!! Keep up the great work at GCN!!
@GedWelford
@GedWelford 3 года назад
🤘cheers from Bicester, near Oxford, UK. Nice one.
@PilatesandYogawithJade
@PilatesandYogawithJade 4 года назад
Brilliant thank you, now time for yoga ❤️
@cliffcox7643
@cliffcox7643 4 года назад
I've said it before. these guys at GCN really work for their vids.
@0927145
@0927145 9 лет назад
Great Training Video thanks..GCN
@gcn
@gcn 11 лет назад
The 'heart rate' that you are seeing is in fact a percentage of the riders maximum heart rate, so, for example, Dan Lloyd reached a percentage in the high 90's, which for him is around 185, so very similar to yours.
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