20 Minute 20 / 40 Interval Session! | GCN Training Session With Music

Twenty seconds on, forty seconds off, or 20/40s, are truly brutal, but they're a great way of getting fit and increasing power if you have limited time to exercise! This session will hurt, but it's only 20 minutes!
The session:
3mins 3/10
1min 8/10
1 min 1/10
20 sec 10/10
40 sec 1/10
Repeat x6
1 min 1/10
20 sec 10/10
40 sec 1/10
Repeat x6
2 mins 1/10
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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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[@rackflotmf]

Macon is the best and her constant coaching. She has a future in hollywood

[@maxhaxx]

Love the session. Not sure what Zwift’s ad strategy is, but I will now forever associate it with interrupting my 20 sec max efforts with a 15 sec Zwift ad.

[@itchydez]

I'm guessing these are selected ads by GCN as with KZbin Premium I didn't get any. I can understand the frustration but I suppose GCN needs funding, too. Perhaps they could just have the ad right at the start during the warm up and/or cool down at the end. Everyone wins.

[@MrSmid888]

Think the ads removed now mate

[@franbestlissawellcoaching9621]

Absolutely brilliant 20 minutes & lovely lunch time break from the laptop. Thank you, Fran

[@andregarner2608]

Manon... calming and soothing, yet brutal and merciless. Really awesome... you maintain quality reminders without getting cheesy and overdone. Really like the work GCN. I'm enjoying my indoor riding now that I found these... and my outdoor rides are far more enjoyable because of the added fitness

[@scottydta]

Great 20 minute session! Way to get in a hard workout, in a short amount of time 💪🏻🔥

[@davidquigley1176]

Thanks Manon and Team GCN. Proper HIIT session. Clears my mind after work and before play :-)

[@limalliano]

I love Mannon. The Ad placement in this one was ridiculously terrible though. I will be actively avoiding ever using vrbo and sleep number beds as a result of how annoying it was to have ads pop up during my sprints! Put ads at beginning or end please!

[@sgibson4115]

Go ya one better: Zwift was the ad during a sprint. That made the sprint more than twice as long. I guess they want us to know how capable we are.😄

[@bgruber]

use Adblock on the PC and you´re gold

[@bgruber]

@@juufa72 oh, I`ve never thought of doing these at a gym ^^. that is indeed annoying.... putting ads in timed workouts is a questionable idea in general......

[@claireharding2053]

Fab love these hiit sessions

[@MrSmid888]

I think it’s removed now 👍🏻

[@lamersman]

Brutal. Excellent workout in a short timeframe. Loved it.

[@matthewporter878]

And here I thought Manny was the masochist of the group! Solid ride! Love the quick 20 minute rides for a late evening session

[@wgreenlee]

Awesome. Love your voice and guidance.

[@JBuchmann]

Thank you so much!! I have been regularly doing Manon's 20-40's from the version made during Covid quarantine. Been hoping someday it would be remade in the studio in high quality.

[@markwebber4855]

For a 64year old coming back after a serious accident and 4month lay off it was a great session to fire one up again.Thanks Mannon.keep them coming.Mark Webber.South Africa

[@emr7829]

Really enjoyed this one. Got my heart pumping for sure. Thank you GCN!

[@claireharding2053]

Fab fab love you Manon! More of these 20/40 please!

[@carlosrealista1234]

Loved this session, outstanding way to start the day.

[@kennylegan]

Excellent session! I’d like a 20/40 that’s even a bit longer. The 3 ad breaks were brutal and disruptive especially in such a short dynamic video but other than that 💪👍

[@Oldmaite]

There's an older version thats 33min

[@JBuchmann]

Yeah, I do that one a lot... But the quality is kinda poor due to it being live from Manon's home during quarantine. However it is a bit longer. It's 2 blocks of 20:40s with each block containing 8 sprints instead of only 6 here. (2 min 40 sec rest between blocks.) That said, I did find myself pushing just that bit harder on each sprint, knowing it was less sprints overall. The end result for me was a shorter workout that felt about as hard as the longer one.

[@MrSmid888]

Agree

[@suzanned.4926]

LOVE ! LOVE! ❤‍🔥 great way to start my day @5:30am !! Keep these shorties coming

[@stanislavvlasov6855]

The session was awesome, I like the 20 seconds sprints. They keep me active for the whole practice. Thank you, GCN.

[@emilyreynolds4185]

I liked this one. Very straight forward. Thanks!

[@BildungInteraktiv]

Per se, this is a perfect example for an outstanding training session. Thanks Manon. What holds me back from giving it a thumbs-up is the timing of the commercial breaks. I fully understand and wholeheartedly appreciate the fact that commercials here on KZbin are one way for posters to generate at least some turnaround. In this video, however, here on the Germany-side, the commercial break comes in the middle of a short 10/10 session, where it is definitely ill-placed. I suppose it's just a bug which maybe can be fixed. Regards.

[@estherpalenschat4356]

My thoughts exactly. Personally, really crap timing for one like me struggling for higher watts on my 10/10. 💔 😳 😤

[@anvm12303]

One of my favorites! 💃🏻🔥

[@bongohuggy]

What a session! Best 20 min hard workout. Bring on the day 😅😊❤

[@patriciamonicadiasluna9591]

Short and intense! Thank you! Already in my favourites list! 🌹❤️🌹

[@florenceomenye1233]

I started my day with this! 💕

[@AJAbbate]

This session rocks!!! Amazing work GCN 🎉❤🚴‍♂️🚵

[@miintro7545]

Excellent workout and intensity and length, Thank u GCN,

[@olivernorth5362]

Been doing GCN and GCN training vids for 6 years now. Some videos with outdoor footage like the old ones Si and team used t do are long overdue. They would also mean you could repeat certain types of workout (pyramid, cadence, 20/40s etc) just with different footage.

[@jasontroutman9845]

Great way to start the day! Sweat is dripping off , this will get me through winter

[@Jackson-g9w]

What a great Hit. Awesome stuff GCN.

[@jcadow]

Thank you for helping me burn off my COVID tummy. I love your encouraging approach.

[@kristinakim6039]

Thank you for another awesome video and also removing the ads.

[@barbwest5382]

Great follow up to the 33 minute 40 20 session with Simon and James! The 2 together give me my 60 minute session.

[@Tio_Nel]

That was awesome and a bit terryfying. Loved it!

[@louietenace6163]

Yes yes yes. Great session. Like the layout of the graphics too. I'd like to do this type of session with an out of seat and sitting combination. Thanks

[@daviddickinson5685]

Revisited this one today and it is so effective. TY!!

[@InfiniteNesmith]

Brutal but wonderful session! Great quick HIIT training even if you're not a cyclist. (Which I'm not!) Love these workouts for low-impact days and when I have injuries that make it impossible to sprint.

[@ldangelo112]

Super! Love the short but really tough sweaty workouts keep em coming!

[@tombalderrama8033]

Fantastic workout

[@emiliouquillas836]

Great session!! Thanks so much!!

[@WBLBears11]

Great workout! Thanks for turning off the mid-roll ads. 👍

[@andreabartunek8951]

Loved the speed work! Fun!

[@jasontroutman9845]

Always love this one! Great way to start the day

[@GCNTraining]

Strong start to the day! 💪

[@ChrisbyBike]

Wowww! Love it! It made my day! Thanks 👍🏻😊🚵‍♀️

[@Megmooification]

20/40s are my favorite! Loved this one

[@jonathanspetch3000]

Awesome sprints! Very nice.

[@hectorgomezreyes2278]

Thank you! This has become one of my favorites sessions!

[@Suzitao]

Thank you. Am new to this channel..and using an exercise bike. Am hoping to improve my cardio in particular and expand the forms of exercise I do. I think I struck gold here with this channel! Just a tip..for max health gains...try to breathe only through the nose where possible and long slow breaths. Max nitric oxide production (look up why if you are a geek like me..very interesting).

[@MrSmid888]

Mate if you’re flat out MAX effort on these HIIT videos you ain’t breathing through yer nose sir 😤🥴🥴😤😤👍🏻

[@paulafloresgamio241]

Great sessions. Cheers from México City!!!!

[@brianpowell8219]

Great short session! Brilliant for saving time pre work 👍🚴

[@cathyjensen3964]

More of these timed intervals please coming from down under

[@SaintPS2]

Brutal and wonderful. Thanks again, Manon!

[@GrupoCLX]

Short but great. To repeat. Thanks a lot

[@tomj2559]

Quality session. Knackered. I did tag 10mins on to the start though. Be great to get more 30min-60mins sessions. Thanks again! :)

[@jasonadamsstudio3181]

Superb! Thank you!!!

[@lisar.rasmussen7385]

Great one Manon! Thank you

[@emilyworthen8610]

Wow what a tough one! Great workout

[@stacygodnick5611]

Love this session. Love HannH. More please,

[@franbestlissawellcoaching9621]

Short on time, so fantastic to get a 20min spin / 7km after work to stretch the body. Thank you

[@GCNTraining]

Great job! Nice way to book end the day 🙌

[@kimberly5304]

AWESOME session! LOVED it! Please do more.

[@VichVisuals]

I love these workouts that are broken up into short time goals, they are motivating. This one was very challenging. I would like more choices for 40 to 45min sessions...

[@mikem4215]

Best volume for time on this video. Hits quick

[@Jennyboomboom88]

Great session! I sweated hard for a short session! Thank you! 💕💕💕

[@bigdharma231]

Great Workout. Great video. Special thanks to youtube for saturating it with commercials so I had to keep stopping and getting off the bike. Time to invest in an adblock methinks. Anyway, keep up the good work.

[@lindagm9332]

Thanks for the great training workout. I don't see followup stretches. So, I always need to go to another channel for that. Otherwise, it's a great workout.

[@miaisgod003]

Loved this one!

[@olliedog09]

Love it . Great short workout

[@zipworks]

More of this please!

[@lizscafa1219]

Love this workout!

[@judithharris-deans3606]

Absolutely loved it! Thanks Manon & the GCN team 🤩

[@jackiepatane6379]

One of my favorites

[@tusiimepamela7946]

So Beneficial! Thanks!

[@andykellett8136]

Perfect wake up workout! Short intervals are not as intimidating to push through.

[@bongohuggy]

1st session after 4 week injury recovery ❤

[@frankmoricca901]

Great workout

[@irenebandstra3819]

Loved this!

[@robertgiles920]

Manon's sessions are always brutal, but I loved this one. Will definitely be adding this to my routine. Thanks guys

[@jilldickiepilates8007]

Loved the session thanks Manon great one to wake up to!

[@paulduhig7131]

Loved it such much that I hit repeat, nice work Manon.

[@itchydez]

Great session! I love to follow up with another HIIT afterwards. I was wondering, could you inform us of what music is used in the description. Some of the tracks you use are amazing!

[@Ruthrec96]

I'd love more longer sessions like this,

[@lauraking3393]

Loved the session it would be great as a 40 min session. I did the main set twice and it works well

[@PakoHerreraHernandez]

Great short session, I took a break from my desk and just finished this one. I need a cold shower now 🚿

[@arturoalcaraz9929]

GOOD SESSION FELLAS!! HIGH FIVES ALL AROUND!! GREAT JOB!!

[@rowelrosas9515]

My fave gcn training session 💖 great job manon 😊👍

[@pierreb.4895]

Good short and intense session!

[@Nancie680]

Love it! Woke up feeling like I just didn’t want to do this. So glad I did! Sweating 😅 good 👍

[@GaneshD123]

Excellent!

[@baabbylon]

Brilliant 👏thanks

[@LucyGoisD]

OMG! This session was awesome!!!

[@williamm197]

That is a great session👍👍

[@TheAlPod4]

Brilliant session!

[@Ruthrec96]

Absolutely loved this session.

[@kobusbadenhorst5825]

GREAT SESSION!

[@TB-zz2ps]

Another great video, sweat so bad 😅 max effort!

[@amysteege8203]

love anything manon :)

[@1robopie]

One word. Brutal!!

[@stefanieb.6635]

Perfect! Thank you.

[@franbestlissawellcoaching9621]

9 km spin ✔️ great Saturday morning movement

[@northwestpacific]

Super good!

[@kelliburmeister3618]

Thx Manon tuff but great ❤❤