30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout | Get Fit Fast

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Welcome to another 30 minute HIIT workout from GCN Training! The session focuses on intense 30 second efforts and then longer intervals immediately afterwards. You need to focus on trying to complete the longer effort at a little below your maximum. This will also help when out on the hills, especially if you struggle to recover from the initial shock of a tough gradient. This is a great indoor workout for those of us who are short on time and want to get the most out of our efforts on the bike.
The Session:
- 5 mins warm up -
30s Max! at over 70rpm
- 30s Recovery at 100rpm -
1min at FTP (8/10) at over 70rpm
- 1min Recovery at 100rpm -
30s Max! at over 70 rpm
- 30s Recovery at 100rpm -
7min at FTP (8/10) at 80-100rpm
- 2min Recovery at 100rpm -
30s Max! at over 70rpm
- 30s Recovery at 100rpm -
7min at FTP (8/10) at 80-100rpm
- 30s Recovery -
30s Max! at over 70 rpm
- 3 mins warm down -
How did you find this workout? Are there any workouts you'd like us to do? Let us know in the comments below.
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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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Опубликовано:

21 июл 2024

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Комментарии : 331

@GCNTraining 3 года назад

How did you find this workout? Are there any workouts you'd like us to do? Let us know in the comments below.

@username-gf1sf 3 года назад

Loooonger sessions! It's lockdown you should do some 1 hour ones

@daharkkjw 3 года назад

Hey Team - Great workout Are these available on ZWIFT under the training Tab?

@richycoles 3 года назад

Ramp test perhaps? As some people don’t have smart trainers

@andrewpettican9110 3 года назад

Add some traditional sessions that are well established in training plans. 2x20 LT, 3x20 SS, 4x8 105%, 4x4 120%. I'm sure your presenters will all be familiar with these sessions

@leanneejack1277 3 года назад

Agree with the rest here - would love to see some longer sessions (45 min, 60 min, maybe even 75 min!). Regardless, these new sessions are AWESOME and I look forward to seeing a new one each week!!

@lailahtarakai8944 3 года назад

Love these videos so much, however, I would love to hear Katie’s and Emily’s input too!

@tinasummers8092 3 года назад

Me too!

@bradnelson6249 3 года назад

That would be great!

@paulmcquillan8308 3 года назад

Yep good point

@deborahlarnach2969 3 года назад

I was just thinking the same too 😃

@dorilewis 3 года назад

I was wondering if they prefer not to comment. Maybe they're shy? ☺️

@goodworld8654 3 года назад

GCN should do a 45 minute hiit fat loss workout.

@derekbuchanan5839 3 года назад

Always High 2xthis without the final recover in between. Or try harder! :-)

@RicZamudio 3 года назад

Great session!! Would be nice to hear from the ladies in the workouts as well.

@spearrehab7067 3 года назад

Great workouts! I've done 2 and can't wait to get into another. Question: are the women on these videos shy to speak on camera or does the instructor not know them well enough to ask them about their training routines? In both videos I watched he only asked for responses from the men

@chriscowan4964 3 года назад

My favourite GCN session so far! Let’s get the ladies involved!!

@ttsprofsr13 3 года назад

Got on my bike in 2020 due to Covid-19. Thank you guys for putting these videos out to help me train during the winter. I have dropped 45 lbs in 2020. I owe it a lot to my bike and GCN

@carloscosta7913 3 года назад

Wow! Good for you!

@andrewjgarcia3543 3 года назад

Congrats Justin! Keep up the great work!

@stoempert 3 года назад

Sprinting with tiny recovery into the longer intervals is a nice touch. Gonna keep this one in the rotation.

@surabelafabian9781 2 месяца назад

This was a great sustained effort workout and I liked it as a change to the30 minute HIIT efforts I usually do. Thanks Conor,Hank,and GCN. I LOVE your videos, do them every other day and I appreciate the effort you all put into making these for people at home like me. Still kicking, still riding at 73.:)

@SueHooker60 2 года назад

These GCN sessions get me through the looooong Minnesota winters. Thank you for pushing us.

@rachellehaddock2364 Год назад

Hi Team GCN. Thanks for all of these fabulous workouts- your videos and company helped get me through my year-long recovery from ACL reconstruction surgery. Huge kudos for including more women in your riding crew and sharing their thoughts/perspectives on the workouts and riding. It would be fabulous to see more people of colour represented in your riding crew too, to make your workouts more inclusive of the cycling population. Super grateful for this channel- thanks a million!

@Brandles5 3 года назад

Love this session! Maybe a video on cycling specific stretches to do pre and post rides would be a good video. My New Years resolution is to stretch after every ride. I found myself severely lacking in that department. Maybe the main channel has some video on that but one here would be nice. Thanks again!

@Vaughn3d. 3 года назад

another great session...love the 7 minute efforts ...and no commercial interruptions.! Well Done GCN!

@GCNTraining 3 года назад

Much appreciated!

@saniakillion3879 7 месяцев назад

I love your 30 min workouts. They are so well thought out and purposeful.

@pchan1728 6 месяцев назад

Incredible workout ! First time back on an indoor cycling bike in 5 plus years. The last time I took a cycle class was when I was in my 1st trimester of pregnancy. Now my daughter is 5 years and 2 months old. Finally invested in a stationary bike. It’s not a Peleton. But it is Pro Form that was on sale and only came out for $300. Super excited to get back into training with GNC . Here’s to the New Year. Happy 2024 ❤

@anthonyschmieder3174 3 года назад

Great video! I really like how this one combines the max effort intervals with the longer sweet-spot-style intervals. It's a refreshing change since most training videos focus on one or the other. Also great to hear the dialogue with the other riders.

@l.e.5543 3 года назад

Hank is my favorite trainer!! He's funny and keeps you motivated!!

@rachelparikh9068 3 года назад

I have watched a few of your classes now and am always curious why you often ask questions of the male cyclists but not of the females. I would love to hear the women share their experience and expertise too. Thanks for a great workout!

@raufurrayhan7771 3 года назад

Forwago is the best thing I did this year, it takes time, but the results are amazing. I'm finally happy with my life and where I'm headed.

@fratpin666 Год назад

I train with GCN five days a week on my spinning bike. 30 or 40 minute sessions, first thing in a morning before work, make the time for exercise in a morning as it helps both physically and mentally, I'll be saving this session.😀

@alisonmaurer1497 5 месяцев назад

Sometimes I just do the first GCN workout that comes up on my youtube suggestions when I'm scheduled for a bike workout and somehow it's always a Hank/Connor combo and also somehow it always puts my Garmin status back to productive afterward. Thanks all!

@frewenw Год назад

Love your enthusiasm and humour Hank! Enjoying these videos three times a week. Cheers, Wayne in New Zealand 🇳🇿

@stanislavvlasov6855 Год назад

It was an excellent session. I liked the 30-seconds efforts. They are extremely hard to get through. Thank you, GCN!

@jennyprd6288 3 месяца назад

Champion session - Second, 7 minute climb 1:40 left YOWZAAAA!!! Thank you!!

@jwolpert1310 10 месяцев назад

Love this workout! The 30 min ones are my sweet spot. Thanks GCN team!

@robertkrauth6963 Год назад

Hank, Conner, GCN Crew, thanks from across the pond on another great video. You keep us focused every day and we love the encouragement!

@GCNTraining Год назад

Our pleasure! Keep it up. Love bring people together to suffer 🙌

@maze9774 3 года назад

so glad I've found these videos. So motivating and feel great afterwards. Thanks folks

@MikeM91320 3 года назад

Great workout. Kudos to Conner for the design.

@karencook2589 2 года назад

Good day! I did spinning in a class format for several years but fell off the wagon when Covid reared it’s ugly head. Unfortunately I put on the Covid-20 that so many have during this time. My husband bought me a spinning bike but I struggled to find a spinning instructor that I liked that also played music that I like. All the instructors are younger than me (I’m 68) and I don’t care much for the music (go figure). I stumbled upon GCN workouts and I feel that I am getting a better workout. Happy New Year to you all at GCN! Karen

@andrewjgarcia3543 3 года назад

Hello from the United States (cold New England). LOVE these work outs. I've only been a casual biker on my old Trek hybrid that I broke out of storage in the spring during the lockdown to get some much needed outdoor exercise. I was riding all summer and into the late autumn. Now there's snow on the ground and it's just too cold for my taste. Instead of just getting lazy in the winter, I got myself an indoor cycling trainer and just thought I'd be bored silly all winter trying to motivate myself to ride in the basement. Then, I discovered your channel and you're giving me some great workouts and inspiration! I can't wait for warmer weather to get back out on the road, and thanks for keeping me in better shape for it! I highly recommend these workouts for any level of rider!

@03SoC0 3 года назад

Omg you guys are saving my whole life. Recently started working from home and these sessions are great. Literally just did this on my lunch break between a lecture and I feel great!

@darthvader906 3 года назад

Please don't ever stop making these

@jennyprd6288 2 месяца назад

Always a blast riding along with you guys!! ❤️❤️❤️

@mikecolavito4173 2 года назад

Really enjoying these workouts. Would really like some new hour long sessions though. Thanks GCN.

@DJMcCabe3 2 года назад

Thank you so much for doing these videos for all who cycle!

@robertkrauth6963 Год назад

Love you mixing it up with max, FTP, and recovery efforts

@GCNTraining Год назад

Glad you enjoy it! Tough going this one 🙌

@johnsheehan1790 3 года назад

Great session guys. Good to see Conor sweating it out👍Love the GCN workouts keep bringing them on👍👍

@ldhaight1 3 года назад

Great workout James! Well guided! Love the time GCN’s taken to add the workout outline so we know what we’re going to get from the workouts! Please keep these coming! Personally the 30 minute length is perfect for me. I’d like to see more of them. Thanks!👍🏻

@claudiathomas2487 2 года назад

Excellent sess aged 59 I do it twice for an hour love hard core phys thankyou

@lukecobbin6357 3 года назад

Thanks for these training videos, super helpful in this lockdown when the weather is bad!

@adelesevrens3078 3 года назад

This channel has been so great! You make it accessible for all levels!

@peterlowres2346 2 года назад

Awesome way to start the day. I love your workouts. Thanks.

@jean-francoismigneault7612 3 года назад

Really enjoyed the thresholds/ HIIT intervals. Awesome job GCN 👍🏻

@simonequintao5667 2 года назад

Following you guys since the beginning of the pandemic! Love it all! From Brazil!

@carlmoos4064 3 года назад

Fantastic session! Love the mix of short max efforts with the sustained 7min pushes. Thanks!

@sparx550 Год назад

That was a cracking session, it’s going into the favourites library. Thanks again one and all.

@DJMcCabe3 2 года назад

Absolutely love these sessions!

@cyntiaguerra3041 3 года назад

I love your videos you guys!!! I just bought my bike this month and started doing your sessions every morning at home and they are what make me start off my day with a smile 😃

@jean-francoismigneault7612 3 года назад

Loving it as the intervals are quite different than what we are used to have. Good job GCN 👌🏻

@dorilewis 3 года назад

The longer efforts are a great mental workout to go with the physical. Thank you!

@dida6972 9 месяцев назад

Thanks guys I enjoyed the session. Cheers Hanks, Connor, and the other crew🎉🎉🎉

@thekerker Год назад

Wow, this was a great session. Normally in these 30 minute sessions I can go around 14 km, but this one got me a PR of 15.03 km. Holy cow I need to lie down!

@BlackFlag111 2 года назад

One of my favourites so far. Thanks GCN!

@karenlangford9829 3 года назад

Love these sessions, either a 30 or 40 mins before work. After I’ve seen the other half of to work at 6:30-“am. More productive use of my time than watching tv for a while 🙂 thank you!!

@kadwinboodkb 3 года назад

Really loving these sessions during lockdown, it's the only cardio I get as the weather is so bad to walk about in. Thank you for keeping me sane.

@kevinkerns7651 3 года назад

Wonderful. Love these new intense rides.

@fatimayousaf5859 3 года назад

That 7 minutes interval! Feeling soooo good after this workout! Max did a great job in making through those 7 minutes.

@brennenlovato9641 3 года назад

This session was killer. I've been doing your videos and sessions for little over a week straight and this one really kicked my butt! Love the little rest in between with hard efforts throughout! Keep up the good work guys, love the videos can't wait for more!

@freekreuter4965 3 года назад

Great workout GCN. Many thanx!

@monicatonry7874 3 года назад

great session - thank you for keeping me motivated

@kellyhutchison4201 3 года назад

You are saving my sanity in hotel quarantine! Love the presenters, the workouts, and the graphic formats of the videos. Thank you!!

@cwroten83 3 года назад

Thank you James and the whole GCN crew from Colorado for allowing me the pleasure of wringing out my headband after every workout! You guys are my favorite and bring joy and new muscles to my indoor workouts when I can’t access mountain running trails. 😎 Could you do some tailor-made climbing workouts for bikes?

@pj9375 3 года назад

Well done guys that was awesome. Adding this to my staple of winter training. Conor you’re a beast!

@15fbm 3 года назад

I’ve been doing GCN sessions for awhile now and this is one of the best yet. Keep up the great work

@yeandrade Год назад

I thought I wasn't going to make it, but I did! Thanks for a great workout!

@yayunyang957 2 года назад

Love the sweaty session, thank you.

@heidehurd9380 3 года назад

You all are a lifesaver for me & another teacher /instructor ... we are so sooooo GRATEFUL for the freeeeeee cycling workouts you all put together!! Big love from locked down in Germany ❤️💥❤️💥

@dustindavis4502 Год назад

Love these. I'm a runner training for a road relay race and I can't handle the running mileage like I used to, but I've been doing a few of these and really killing my legs on the bike. I know I'll be seeing the benefits come race day.

@masonwh 3 года назад

This one was excellent. Graphic set up was perfect, keep this format! This one's gonna be in my routine for sure.

@margaretburrows5993 3 года назад

So appreciate the new content! Echoing a few other commenters here, but would love to hear from the women cyclers more and see more female instructors!

@karlrice3426 3 года назад

Love doing the sessions another brilliant session GCN. Can't wait for more

@richycoles 3 года назад

Just did this little badger! Ouch. Still not bad for 50! Keep them coming guys. 😅😅

@tanislindberg4829 3 года назад

Thanks again, Glad you used the full 20 mins. More 20-30 high intensity workouts please.

@ehbronner 3 года назад

Another great session! Thank you!!

@aletawagner5529 3 года назад

Great ride! This was my longest postpartum ride, and I kept up!! Looking forward to continuing to increase my strength and ride times 😊

@gamalmohamed3450 3 года назад

Hi i Love your content you helped me lose alot of weight and enjoying it at the same time .

@joffchandler629 3 года назад

Into my second week with you guys after not riding a bike in 10 years! Fitness is improving so fast it’s amazing! Thanks for all the work!

@GCNTraining 3 года назад

That is awesome!

@robellis2629 3 года назад

Love the session! Enjoy the variety between and within each.

@ehbronner 2 года назад

Another great Ride. Thank you Connor, Hank & Crew!!

@paulmcquillan8308 3 года назад

Just what's needed on occasions, short and sharp keep them coming

@user-wx5pd6ex4y Год назад

I follow GCN from Puerto Rico 🇵🇷 🇵🇷 🇵🇷

@jackkernion 2 года назад

Tough ride, but really great ride to start the day! Thanks!

@miosotis09ful 2 года назад

Thank you for this amazing session!! More more like this!!

@jackiepatane6379 Год назад

Great session! That was what I needed this morning!!!

@fishbone2402002 3 года назад

Thank youuuuu workouts are bombs!!!!

@johnhurn3598 3 года назад

Brilliant only my 2nd morning watching and cycling along, great videos!

@torts58 3 года назад

These are great sessions! Thank you.

@shyammorjaria 3 года назад

Yes team. Such a great investment of time sharing these on you tube, keeping me going through lockdowns! You mentioned to feedback what we would like to see more off. Now capacity has been built would love to see more 60 minute sessions and even more versions with different difficulty complexities. Thanks so much again for all the learning and fitness videos- the best out there! Keep doing what you are doing - so many videos and versions to choose from already.

@tonks1968 3 года назад

Awesome session ! Brutal!

@mariannaflores7265 2 года назад

Love the background music! Definitely something to cycle too. Love the videos

@gavintucker5369 2 года назад

This is a brilliant session!

@DeepakSingh-pf7sy 2 года назад

Great Session!!

@alisonwhite4710 3 года назад

Great short sharp session. Thanks guys 😅

@lisambonacquisti4378 2 года назад

The greatest way to start my day!

@johndawson5544 2 года назад

These really are amazing workouts! I would have no problem paying for a membership or subscription to one of the cycling coaching apps but if you just follow along with these GCN workouts, you get phenomenal training and motivation! Love love love this channel!