HIIT Indoor Cycling Workout | 40 Minute Muscular Endurance Intervals

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In association with Wahoo & Alta Badia.
This indoor cycling workout will help you to improve your muscular endurance and overall aerobic capacity. We rode the beautiful Passo Falzarego in Alta Badia in the Dolomites.
NEW! Ride this workout in The Sufferfest app. Connect your trainer and hit specific targets as you ride with GCN! Start your 14-day free trial now: thesuf.com/SUFGCN
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This workout session is a real leg burner. You'll start with a warm-up and then you'll go into a 12-minute threshold effort with varying cadences, both in and out of the saddle. Part of these intervals will be at a lower cadence of 70, working on your pedalling torque and muscular endurance. You'll do two of these 12-minute efforts with a recovery in the middle and a warm down at the end.
If you try this workout, be sure to comment below and let us know how you get on.
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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.
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Опубликовано:

8 сен 2024

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Комментарии : 314

@gcn 4 года назад

NEW! Ride this workout in The Sufferfest app. Connect your trainer and hit specific targets as you ride with GCN! Start your 14-day free trial now: thesuf.com/SUFGCN

@emmaray467 4 года назад

This is awesome and both of you are SO GREAT to listen to! Nice one guys! And thank you!!

@meganstaropoli2883 3 года назад

Ok, I'm IN! Gonna give it a go. Keep up the great work, GCN! One day, I will get to the Dolomites and hopefully see one of you great peeps there! =D (Just don't run me over as you pass me by...;)

@meganstaropoli2883 3 года назад

You guys are awesome! I’ve joined The Sufferfest app and I’m really enjoying it! Trying to figure out how to make all my gadgets connect but I’ll get it! Love you guys!

@nancyosborne-webb646 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.

@anthonycard7686 3 года назад

That was great. At 63 and getting fit again.

@melissafulenwider9833 5 лет назад

Favorite ride so far! I’m 21 weeks pregnant and I love that I could feel the “muscle building” aspect of this one! Thanks so much. ❤️

@GameMovieStudios2000 2 года назад

ok kinda late but wtf props to you

@thepathunknown1210 2 года назад

Those last 2 minutes in max gears are insane - love this workout though. Doing it on repeat for my long 4-5 hour endurance sessions. *also doing the hotel workout on a recumbent with everyone giving me strange looks by the series of grunts and occasional yells lol

@user-tf9co7nc2s День назад

These workouts are fab. Back to bike after 30 years. Really helpful-they work

@tonyajeffries2054 Месяц назад

One of my favorites! Love the visuals of the real climb, love the less talking that is in the newer training sessions, love the effort and perfect guidance. Thanks 🎉

@thehugoalexander 4 года назад

Gents, I’m new to indoor cycling due to COVID, but that was an excellent session. It was hard but I’ll replay it and next time I’ll push even harder. Really liked the fact it was based on a real ride complete with the footage...reminded me of pre-COVID life!! Cheers.

@andrewabrehart6628 2 года назад

Coming back to GCN rides after a break. Nice.

@kelliewilmesrnbsn9638 5 лет назад

One of my favorite indoor trainings!!! Please do more live trainings like this...really helping me get string and loose weight. I don’t enjoy the hip hop gym style rides, but yours make me feel like I’m working towards being a pro. Thanks guys!!

@jkt1960 6 месяцев назад

I've been doing this workout for a few years now. Always excellent!

@robwilson9635 Год назад

2023 Training for a 10k , one day I’ll get that James 🤙🏻👊🏻. Quality session , done this one a bunch of times, never gets old . Top work guys

@AllAboutAutoandPropertyIns 2 года назад

I used this workout on Wednesday because it was miserable out. Then I went out today for my normal ride and felt much stronger. I also realized that most of the miles I’ve been riding are junk miles. Will definitely be doing more of these workouts even if it’s nice out. Thanks guy.

@abdulrastagar 2 года назад

this is my favorite GCN video. The coaches have the perfect interaction - a mix of joking with each other and challenging each other, and complementing each other perfectly. It makes the video highly engaging and you feel like you are right there with them. Good job!

@user-ub9yo6tl9x 2 месяца назад

Another great session please do not delete

@bojack20 Год назад

My favourite session so far🎉THIS IS INSANE!

@siquq 4 года назад

What makes these training videos great is the enthusiastic hosts and the rapport between them. Of course, the graphics are excellent: large font is good for my iPad, clear intensity and cadence. I also appreciate when it said torque on screen, reminding me to really focus on that cadence.

@Ebeanslol Год назад

First time doing this workout at my gym, will continue it & move on to different ones you guys have in time.

@siquq 3 года назад

I enjoy repeating these rides and comparing my results over months. Thanks for the great scenery.

@Enigma71559 5 лет назад

I LOVE the GCN indoor trainer workouts!! Oh...and I HATE them!! So glad they're back!

@ritagabrail308 5 лет назад

Crazy good. Though through the long stretches to stick with it but you boys do a good job of passing the time and reminding us why we're doing the work, how it translates to the bike etc. Nicely done.

@Dereckburgess9999 9 месяцев назад

I’ve done a load of your programs … this ranks right up there as one of ,if not , the hardest …. Thank you guys

@2004deerhaven 3 года назад

Great heart rate builder and you can adjust it to your level. Very good narration and screen timer is very helpful for getting through the workout.

@note_guessr2565 4 года назад

I can feel muscles i didn't know existed 😂😂 Excellent workout and great job, didn't get bored for even one single second 👍💪

@erindistel 4 года назад

Guys I just found this.. been working out 5 x a week while working as an ICU nurse in NJ during this crazy time. Finding myself needing new workouts & this one was phenomenal!!! Needed the endurance training and loved the scenery!! Thank u from NJ 🔥❣️👊🏻

@user-pp5gb8xl2d 5 лет назад

Had a nice 3 day break from the wattbike and just did this, amazing session. Love the 55rpm cadence at the end of the intervals. Even as a 100kg American football player 🏈👍🏾🚲

@mj3298 5 лет назад

Sweat everywhere all over my iPad and hotel gym bike...bravo boys!!

@gavinkelleher294 3 года назад

I love the chemistry between Si and James. It makes the session go faster and helps the motivation. I was not feeling well so this session here is perfect. I still sweated and put in a effort but it is one of the less hard ones!

@AndAbr21 3 года назад

Another fantastic ride. In answer to the suggestion that focusing the mind on different muscle groups can affect how those muscle groups are engaged, this is absolutely true, certainly in my practice that includes meditation, running, swimming, as well as cycling. Thanks

@jkt1960 7 месяцев назад

Excellent workout! Haven't done this one in awhile.

@susanallen8398 2 года назад

It was great. Needed that constant push. Thx

@msmichydo 2 года назад

Epic ride! This is really helping me train for my first triathlon, and this totally kicked my ass! 👍🏻😬🤣😰

@marmarcycling3259 5 лет назад

Amazing training, harder than it may sound. Great effort, breathtaking landscapes along my Dolomites ❤ Keep on GCN!!! 🚵💪❤️

@MurraySavar Год назад

Just found this workout - excellent!!!!!

@lynnestopford-lv2vu Год назад

Beginning triathletes here. Loved this. I will be back!

@gcn Год назад

Nice work! Have you checked out our Triathlon channel GTN? 👉 www.youtube.com/@gtn

@stelacarbonell4951 4 года назад

Props to you guys for the workout videos. Making our confinement much easier and keeping us motivated!!

@leesascreations 3 года назад

Thanks guys! What a great workout with beautiful scenery.

@fabianoleite836 4 года назад

Just did this one. Seriously considered dropping it after the first 12 min block, glad I did not. Brutal one for me. Totally got the idea of having the throw bag at hand.

@kevinkerns7651 3 года назад

Great variety, in and out Of the saddle, torque and cadence. Great scenery and encouragement. What’s not to like about this ride.

@tpebikego 3 года назад

Recenly trying yo find a good way to improve my power to ride faster on hills without doing weight trainings at gym due to covid19. Then I found this session video. It is awesome!

@talibe801 Год назад

I did this one today and two other workouts from you guys.great stuff,love all your training videos.❤

@johnangell1196 4 года назад

Been doing a session every day during Covid lockdown, “wet hat every time!”

@ehbronner 3 года назад

Still one of my favorites with 2 out of the 12 disciples - Simon & James!! :) Thanks GCN!

@kelliewilmesrnbsn9638 4 года назад

90 HR that last 15 seconds. PLEASE DO more LONG sessions. You TWO (James and Sye) are incredible together and I’m addicted!!! My legs hurt, but never the less, you guys are amazing 😉.

@maapandmag 5 лет назад

Love it! One of my favorite.had to add an extra block for more fun!

@lucacostanzo1785 3 года назад

Your Mortacci ! 🤣🤣🤣 very intense training guys! I’m knackered!

@hlee7944 4 года назад

Really enjoying the GCN videos old and new. Keeping me motivated and on the indoor trainer following a pothole accident a few weeks - multiple hand fractures. Keep it up guys!

@rictaleagle 3 года назад

Loved it! Enjoy the banter as well. You guys are excellent. Thanks mate!!

@meganstaropoli2883 4 года назад

Love the camaraderie, teamwork and competitiveness. Inspiring! What a climb! Killer! But awesome! Added to my list of GCN workouts. Thanks!!! No wet hat but definitely a wet headband!

@nicaisepaola4632 3 года назад

We are all locked down and waiting for more indoor cycling workouts sessions !!! Please !!!

@irenebandstra3819 Год назад

I’m speechless. Doing this cycle in 5 degree weather and absolutely dripping.

@beatrizmendoza6740 3 года назад

Thanks from Spain. Great workout!!! All energized to catch my plane!!! Love your technique and your accent😉😁

@siquq 4 года назад

It is ten degrees C and pouring rain outside, but I am back in the Alps with GCN!

@judywest8127 Год назад

So awesome what a ride thank you 😊

@marcsanford1916 4 года назад

This is a brilliant workout! Posted my best distance and wattage in a long time

@realworkoutsforrealpeople5041 Год назад

My favorite sesh, bar none!

@LoraFedora 4 года назад

Great workout! Thank you for keeping me sane during social isolation, GCN!

@pierredadd3630 3 года назад

Best training session by far...loved the 5min full gas at the end!

@maniacjb 3 года назад

This workout was super hard, but fantastic. I'm a sweaty mess. Thank you!

@eloniedeklerk9494 5 месяцев назад

Thanks so much! Needed that!

@imogenblyth8834 5 лет назад

One of my favourites!! Use this regularly!! 🙌🏻

@jamescunningham7936 Год назад

Great workout . Thanks !!!!!

@jamievaughn5116 2 года назад

Omg my new favorite leg spin 🔥

@edacheb 3 года назад

Hard workout! thanks guys.

@mountsberg 2 года назад

Just love these indoor outdoor rides. Very interesting and motivating. I haven’t seen any new ones in quite awhile. I hope you will do more. Thanks for the great training videos.

@valeriou.5592 5 месяцев назад

Great session as always Greetings from Italy 🎉🎉

@andrewbechtel5821 5 лет назад

Thank you so much for making these amazing training sessions available for anyone and everyone. I utilize so many different GCN videos and am truly grateful.

@petesignit 4 года назад

I was feeling kind of shattered but thought I'll start and take it easy, never mind your stats. After a minute if spinning you guys got me at it and I finished the class to the best of my ability. Thx guys top job

@ehbronner 3 года назад

Another FANTASTIC workout Gents! Thank you very much!!

@rsiemeck 3 месяца назад

Great workout! Did it in hotel gym to lots of looks like “are you crazy ?”

@mikerogers1949 Год назад

Best 40min cycle on youtube bar none🎉

@castroarthur1789 3 года назад

hardest GCN's workout. Loved it 🙌🏼

@ericantonio1681 3 года назад

Would love to hear you guys talk about these areas you are riding in. I would love to ride them in real life sometime. Like the history of the climb, or which races go through them, or any memorable break aways that happened. Or fun trivia stuff like maybe a movie has been shot there with Sean Connery as 007. Or even what its called Paseo "something"

@annagemma6963 4 года назад

Awesome sweaty and challenging!!! Thank you guys !

@lisacalhoun8080 2 года назад

Fantastic work out!!

@Ksenia80823 4 года назад

Loved this one and now know the source of the wet cap reference! I’m not a roadie, just a weekend MTBer, but your workouts have really helped me in my strength and endurance when the trails are wet. Also you two are my fave leaders. Don’t let it go to your wet cap though.

@siquq 4 года назад

Another great session. Thank you. I am waiting ou th melting snow, waiting for road cyclin, by working through these training videos. Keep up the great work! Wet hats for everybody!

@smallplane6576 5 лет назад

Did this tonight, my rear cable snapped about 15mins into it (in hardest gear aswell). I managed to finish it with just two gears and using the resistance on the turbo trainer..... Its a really good work out

@troyfraser8384 8 месяцев назад

Great work I felt it

@omarpena9546 5 лет назад

What a workout!!! Sweating rain drops

@jallmandinger5165 2 года назад

Almost cracked….splendid !

@tanyifranc7184 4 года назад

Just from completing this, man this is harsh but I removed almost a bucket of sweat. As if I was from the shower. When he said recovery at level 9 at 100rpm I almost gave up. But trust me, the joy comes from completing the exercise.

@curiouskittycat5977 2 года назад

Thank you! Loved riding with you. :)

@billbayouth6303 3 года назад

Thanks great workout

@marfa233 4 года назад

Good one GCN! Just what is needed to make the training bearable in a hotel gym. Seriously no hotel should get 5 stars without a Zwift compatible stationary bike...

@enkhbayarulziibayar2467 3 года назад

Appreciate you guys

@pbl007 Год назад

Great session!!!

@timothyjeffrey5988 4 года назад

This is a very good workout. It will be good to state during the workout that we can feel the effects in our core and chest, not just our legs, so we will know how to manage our efforts. Lastly, it will be very helpful if you display the suggested gear ratios during the workout. Some of us do not have power meters, heart rate monitor or even smart trainers, so this will be helpful. Keep up the good work🖒

@richardquinn4882 5 лет назад

What I think would be a good idea for a video would be a FTP video with warm up where you would talk them through the pacing.

@illigitimus3451 3 года назад

Awesome workout... thanks..,

@gemmamcclelland288 4 года назад

Forgot how good this was! Si you def get “your bang for your buck”

@meganstaropoli2883 3 года назад

Back for more! LOVE this one! "The sign of a great workout is a wet hat." My hat is SOAKED! WOOP! Love the advice - "Don't go looking for the effort. Let the effort come to you." Really helps me find the proper cadence. Thanks again, Si and James!

@gcn 3 года назад

You rock!