20 Minute High Intensity Indoor Cycling Workout

[@danakinscheuer]

We tackled assembling the bike as a family project. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu 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]

These guys are my heroes! Did my best to pretend to keep up! Loads of fun and very inspiring. THANK YOU!

[@thekansasmagic]

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.

[@jackielachance1251]

I absolutely love this high intensity 20 minute workout

[@rosaleeadams1160]

do it 6x weekly and strength training also ..........alternating between upper and lower body........so 3x each in a 6 day period

[@MohammedRABAH]

Great session. Not for kidding . It's a pro workout. Thank you so much. CGN is the best I never seen on KZbin.

[@fabianoleite836]

Really old masterpiece! Did this one today and felt great in the quarantine.

[@flare720]

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

[@808miniyogini]

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 :)

[@MrStevemojo]

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!!! :)

[@28katanya]

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.

[@v1rus9]

Love this. You should make a playlist of these. Great for those quick 30 minute sessions.

[@nightfly222]

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.

[@vipasnacarrington7624]

Another great GCN short HITT workout !

[@kimgordon3069]

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

[@mrdarryl2row]

Thanks fellas. Makes indoor cycling less boring!

[@TheJohnnyBrison]

You boys (and lady voice) nearly had me puking! Thanks. I'll be back for more!

[@nitro1234walll]

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 :))

[@kingdaniel69]

Wouldn't say I'm a beginner and I did it on rollers, had a good sweat by the end. Loved it guys, Cheers.

[@LifeJunkieRaj]

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!

[@G0LFII]

Just tried this workout before work. Really enjoyed the burning sensation. Need more of these vids!!

[@judywest8127]

Omg loved it, waking up the body ,Thank you 😊❤

[@gcn]

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.

[@jacobmarx697]

This video is fantastic!!! Please keep producing these roller friendly workouts. I have shared this with all my cycling friends

[@alicastro6262]

8 yrs old video but still very effective, almost passed out afterwards, bike and floor drenched in sweat so satisfying..

[@geraberl]

Excellent, this is how training videos should be. Straight forward and easy to follow. Great stuff! Keep it up.

[@Monstory]

Thank you for this! The female voice over really helped push me through this awesome workout!

[@MrStevemojo]

More like this one plz . Awesome workout

[@sreenivasrao573]

Thanks. Feels good after the workout. I am 60 yrs old and just finished a 21k half marathon. Routine really works wonders.

[@revert510]

Awesome, surprisingly tough for only 20 mins. I'll be checking out the longer vids soon.

[@spircix]

Tried it for the first time. Felt like dying afterwards. However, I will definitely use it more for my training. Thanks! :)

[@mrextremophile]

On the turbo I commonly do 3 mins big effort, 3 mins recovery, 5 times. So this is a nice compliment to that! Thanks!

[@siquq]

I love these early videos.

[@thinkjpb]

Thanks so much for this video I use it every day

[@PedalStudio]

Some seriously tough work going on at Pedal Studio ! Those recovery times from red zone to yellow / green are AMAZING !!!!

[@Jurek009]

I live for that song on the last 30 second interval. Great energy.

[@ranjpanol]

an excellent moderate workout routine. using it for the past few years. love it. thanks a million

[@AdelaandJude]

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]

+Adelaand Jude Keep going! ;)

[@gcn]

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.

[@Tiz263]

Glad to see someone on the rollers, 50x11 at 100cadence gives me a great high intensity interval

[@terenceyoung-thetimeisnow]

Great video!! Dealing with a calf strain right now so this spin workout will really help.

[@josecalvo9106]

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 👏

[@montserrath310]

I love it. I will do it again and again.

[@CerveloR5]

This video is great for conditioning. Thumbs up in my book!

[@zomgoose]

Thanks again! Wicked session and great tunes!

[@adamdeez3446]

That was a good one. Packed a lot into 20 mins.

[@sirgameming8022]

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!!

[@gcn]

Sorry, my Spanish is not good enough to reply to you in, but the guys at Pedal Studio® use the Suunto Team Heart Rate system to display the heart rate on screen.

[@wildmann]

great one... can't wait for the next ones... hope there are many more like this stuff...

[@한동우-e3n]

my best routine!!

[@jeffislearning]

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.

[@missmonaco33]

Excellent workout!

[@gcn]

Thanks, great to hear! We'll have more in the coming weeks.

[@rosendogutierrez6057]

Great video.....helped me stay in shape over summer vacation.

[@joannejensen41]

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.

[@KertoBrand]

Great workout guys. Thank you 🙏🏿

[@karenb9656]

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!

[@jesusvillegasacu1847]

Wow, with this workout I really feel hard work in my legs, thanks a lot for the video.

[@achaarpickler]

Great workout. planning to do this twice or thrice a week

[@gcn]

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.

[@xiahbaby1]

Love this short way of working!!

[@377Gman]

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!

[@gbv239]

Great 20 minute workout, I can feel the burn and makes me tired lol.

[@lanceo1690]

Good workout! Your videos have really improved over the years.

[@shrtazguy3211]

I am totally starting this

[@christopherdotson5287]

nice workout, good supplement for the rest of training

[@vernaburgess4796]

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]

1st time, good. I like the on screen clocks and pace/strength level. Looking for more.

[@thekingofbikesspain]

Great Training, I used to ride on MTB but i love Road Bikes.

[@damien_33]

LOVE THIS VIDEO GCN !!! Perhaps a 60 min one too ??

[@daniogroove]

can't wait to give this a go!

[@gcn]

A very difficult question to answer I'm afraid. It depends on what your goals are in essence. This is a specific type of training that will increase your anaerobic capabilities, but not endurance. With other training around it, once or twice a week would be really effective for most riders.

[@kelliburmeister3618]

Great session❤

[@MrSurelysure]

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

[@spoon0r]

Thanks for this, it's great; however is there any chance of a no music version? The song selection drives me insane, more so after a bunch of listens. I'd love to play this over my play list but with the vocal cues.

[@armahthetrainer]

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]

Armah The Trainer d

[@agnanevancouvert3388]

Armah The Trainer 7

[@rosaleeadams1160]

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..........

[@johnguillaume5919]

This is great...my go to, pre-work, workout. Keep it up!

[@PilatesandYogawithJade]

Brilliant thank you, now time for yoga ❤️

[@jonathanfry2949]

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]

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]

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? :)

[@slafmatruh]

during my HIT cycling training i watch the video... they become like training mates to me

[@eden20111]

Thanks for the tip. I watch this video when Im on my bicycle. Great motivation!

[@AlphaModPig]

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]

AlphaHockey thanks man, looking for this comment. Trying to make a AA team. Got any tips?

[@Justalysaa]

Just did this workout , it was crazy

[@GedWelford]

Cheers from Bicester, UK.

[@0927145]

Great Training Video thanks..GCN

[@ma.eugeniabonczok6750]

So good!!! Thanks for sharing 🚴🏼‍♀️👏🏼

[@leosgronych7838]

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

[@leanstrongmum]

Amazing workout

[@carlosgibson]

Just done this bad boy tonight! I never knew I could sweat so much!! Thanks :-))

[@파워디렉터강좌]

This is really awesome program. Thanks GCN.

[@bford64]

Another great video from GCN! Thanks.

[@udoglaser5316]

I do it every day. Please, could you upload more? Will there be more? When? Are there other classes, web sides, sources? I love the three exciting videos. Adiccted! Hepl! Need more! :-)

[@largo4ithacca]

Surely encourages me not to give up too early.. Feels like I got many companions to help me keep going..

[@gcn]

Either or - the guys were using magnetic turbos for the most part, but being able to adjust resistance is helpful, go for what works for you best with the session - one of the guys did it on rollers!

[@boosra]

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]

boosra liking that training time - sounds like you have your priorities sorted.

[@stephanievanslambrouck4582]

That's a good idea for training or just indoor cycling!

[@MohdKl24]

Thanks. I use always when do exercise

[@finlayhamilton8028]

Great training especially in the winter Love It

[@이뿡꿍]

This video is so helpful💕💕

[@chilover1967]

great workout

[@hanz2lk]

Thanks! really enjoyed this one