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
Check out the GCN shop for the best cycling workout gear 👉 gcn.eu/6s5
Subscribe to GCN Training: gcn.eu/5jK
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/gcntraining
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-Fitness
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/EliteBottles
Komoot: gcn.eu/komoot
Zwift: gcn.eu/Zwift
KZbin Channel - gcn.eu/gcnYT
Facebook - gcn.eu/gcnFb
Instagram - gcn.eu/GCNInsta
Twitter - gcn.eu/gcnTW
GCN Japan: gcn.eu/subscribe-gcn-japan
GCN Italia: gcn.eu/GCN-Italia
Suscribirse a GCN en Español: gcn.eu/Suscribirse
The GCN Club - gcn.eu/club
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe

[@owendrinkall5851]

This was a brutal workout.....the hardest one yet!! Enjoyed it though. Love these 20 minute ones I can do before work

[@jasemeier5991]

Loved it - used to use Peleton Ap and man this girl rocks sooooooo much

[@anvm12303]

One of my favorites! 💃🏻🔥

[@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

[@scottydta]

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

[@billhufford7209]

Just when I'm looking at what session I'm going to do today this pops up Thanks.

[@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

[@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

[@lamersman]

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

[@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 💪👍

[@nicktaylor7247]

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

[@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.

[@patriciamonicadiasluna9591]

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

[@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

[@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

[@ldangelo112]

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

[@hectorgomezreyes2278]

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

[@judithharris-deans3606]

Absolutely loved it! Thanks Manon & the GCN team 🤩

[@daviddickinson5685]

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

[@kimberly5304]

AWESOME session! LOVED it! Please do more.

[@miintro7545]

Excellent workout and intensity and length, Thank u GCN,

[@Ruthrec96]

Absolutely loved this session.

[@SaintPS2]

Brutal and wonderful. Thanks again, Manon!

[@suzanned.4926]

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

[@florenceomenye1233]

I started my day with this! 💕

[@stanislavvlasov6855]

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

[@emr7829]

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

[@barbwest5382]

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

[@jilldickiepilates8007]

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

[@stefanieb.6635]

Perfect! Thank you.

[@olliedog09]

Love it . Great short workout

[@paulduhig7131]

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

[@griffinjenn85]

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

[@brianpowell8219]

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

[@emiliouquillas836]

Great session!! Thanks so much!!

[@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...

[@jasontroutman9845]

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

[@emilyreynolds4185]

I liked this one. Very straight forward. Thanks!

[@ChrisbyBike]

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

[@andreabartunek8951]

Loved the speed work! Fun!

[@TheAlPod4]

Brilliant session!

[@Nancie680]

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

[@Megmooification]

20/40s are my favorite! Loved this one

[@irenebandstra3819]

Loved this!

[@GrupoCLX]

Short but great. To repeat. Thanks a lot

[@franbestlissawellcoaching9621]

9 km spin ✔️ great Saturday morning movement

[@baabbylon]

Brilliant 👏thanks

[@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.

[@bongohuggy]

Just amazing! Thank you Manon and GCN ❤😅

[@rowelrosas9515]

My fave gcn training session 💖 great job manon 😊👍

[@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 🙌

[@jonathanspetch3000]

Awesome sprints! Very nice.

[@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. 💔 😳 😤

[@miaisgod003]

Loved this one!

[@tombalderrama8033]

Fantastic workout

[@AJAbbate]

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

[@lizscafa1219]

Love this workout!

[@GaneshD123]

Excellent!

[@jasontroutman9845]

Always love this one! Great way to start the day

[@GCNTraining]

Strong start to the day! 💪

[@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.

[@jcadow]

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

[@user-fq2dz5qn1x]

What a great Hit. Awesome stuff GCN.

[@nelcalb]

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

[@lisar.rasmussen7385]

Great one Manon! Thank you

[@bongohuggy]

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

[@lauraking3393]

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

[@northwestpacific]

Super good!

[@amysteege8203]

love anything manon :)

[@1robopie]

One word. Brutal!!

[@LucyGoisD]

OMG! This session was awesome!!!

[@jackiepatane6379]

One of my favorites

[@zipworks]

More of this please!

[@emilyworthen8610]

Wow what a tough one! Great workout

[@lauraklaehn9029]

Love love it

[@paulafloresgamio241]

Great sessions. Cheers from México City!!!!

[@kristinakim6039]

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

[@arturoalcaraz9929]

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

[@mickeyatbp]

All hail to the dragon queen - Manon Lloyd of Wales!

[@satishkumar-sg8tk]

Inspiring me for cycling everyday

[@stacygodnick5611]

Love this session. Love HannH. More please,

[@tomj2559]

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

[@PakoHerreraHernandez]

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

[@pierreb.4895]

Good short and intense session!

[@andykellett8136]

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

[@RachelLevine25]

Awesome

[@davegrindey7823]

Love 20/40s and a re-vamp of Si’s old routine. Hated the 2 x Zwift ads that interrupted right before 2 20s 😡

[@monicamehers9321]

Xlent Thankyou

[@davidlapworth5499]

Brutal!! Enough said.

[@monicamehers9321]

Many thanks, exhausted!

[@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.

[@paulsimpson3874]

Cracking session

[@Ruthrec96]

I'd love more longer sessions like this,

[@node1186]

Also thanks for the brutal session manon

[@davidquigley1176]

Great session, 20s get Longer the 40s get shorter! No shortage of sweat, it’s 30C here!

[@TB-zz2ps]

Another great video, sweat so bad 😅 max effort!

[@WBLBears11]

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

[@sarahwhiting325]

Awsome👍👏

[@JorgeLuisDeLeonArana]

I love this brutal sessions.

[@spoodsnstuff]

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

[@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.