20 Minute HIIT | High Intensity Interval Training

Welcome to another GCN Training session! This is a super short session which can easily be done whenever you can pinch some time! Don't be fooled into thinking this short session is easy however; involving race winning intervals and some sweet spot efforts this is a great workout for riders of any level.
The session:
2 Mins warm up (4-7/10)
Main Set
- 2Mins Sweetspot (7/10)
10s Max!
- 1 Min Recovery
X5
10s Max! To finish
2 Mins Warm Down
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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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More workouts with GCN: gcn.eu/gcntraining
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[@GCNTraining]

What did you think of this session? Let us know 👇

[@mahrunn]

Too short. :(

[@andrewthomas6347]

@@mahrunn Do it twice!

[@leanneejack1277]

Love the recent sessions, but would be great to see some longer ones (45-60 min)!

[@imassoodtea9251]

I think it's too short as well. I did it twice

[@funnyman6869]

LOVE 💘T!!! GCN HAS CHANGED MY LIFE

[@kelj1984]

Hey guys, I've been doing the 20 min sessions every day now for 6 months. Fits in perfectly with daily routine. Love it

[@joellemarshall4988]

Love the session. For those wanting longer, just rinse and repeat - works a treat for me - 40 minutes done and dusted! I would ask though, can you chat to your lady guests a bit too please

[@vukeliciva]

Tnx so much, guys!! Dont know what would i do without GCN!! ❤

[@blackumbrella6199]

One thing that I like the most about GCN Workouts is the conversations between the cyclists. Listening to them helps me forget the pain and I got a chance to learn more English in the meantime 🙏

[@nigelturner6302]

Enjoyed it. Usually do the 30 minutes ones but the legs don’t feel up to it today! This was perfect.

[@gailhardy3476]

Awesome tough short session. Love the way you talk us through it.

[@tonyandsamarastrugnell9922]

Always like GCN 20 min workouts... great start to the day

[@davidquigley1176]

Magic stuff. Great intervals. Gratitude.

[@cyrusdupetawalla7777]

Coming back after 3 yrs and it was a sheer pleasure to sweat on this

[@secretbrad9259]

What an awesome session! 1st one I’ve actually been able to complete! Gives me confidence to go harder next time!

[@amandajohnston2222]

Omg loved it! For those that want longer videos u could piece a few of the 20 min HIIT in a row...lead legs but an option. LOVE THE VIDEOS AND APPRECIATE THE EFFORT

[@peterlowres2346]

Thanks for a great workout. Loved the sprint sessions… and the cool down afterwards.

[@andrewteese1119]

After a while off, this was a perfect little session to ease myself back into it! Thanks

[@surabelafabian9781]

Wow! Way to kick my butt at the end of the work week, Conor. Thanks for another great GCN ride.

[@dioniesueiti-toka4622]

Love your classes

[@r.mendez]

I love your videos! Thank you for being part of my everyday routine!

[@bongohuggy]

You all look so young! 2 years and I've missed this one, will become a favourite I'm sure 😂❤

[@ernestsmith5615]

Excellent workouts! I really need these in my cold garage.

[@truk64]

Awesome! Thank you GCN!

[@daniellecunningham7096]

Hi really love the sessions . But love to see more 60 min ones 🙂

[@rupsterd4330]

Another great session!!! Thank you xx

[@carolinaaloisio4550]

Perfect to fit in the routine! Compliments from Brazil ❤

[@lillithsternin7428]

Awesome!!! I'm new to spinning and I try to do the 20min everyday after a long warm up. Enjoyed this one.

[@lizdavalos4427]

Great quick workout, definitely hits the spot and leaves you sweaty!😅

[@jaychavier2895]

Great workout! Enjoyed every bit of it.

[@pattycrane1383]

Love this short effective workout thank you

[@monpederson]

awesome quick workout!!❣❣

[@DavidStavegard]

nice littl´ session, perfect when youre short of time. Thank you!

[@tommymc091]

Great ride! Thanks from Burlington, Vermont, USA!

[@gencoleman8270]

Great energy! Thanks!

[@arturoalcaraz9929]

ALWAYS ENJOY THESE SESSIONS!!

[@rogerbeech3700]

Brilliant. Thanks.

[@familybarberis-vienna6025]

Each session bettet than the next! These short sessions have been fabulous for the working mom.

[@arturoalcaraz9929]

Let's are on FIRE!! GREAT VIDEO

[@ashjcoronado]

Love this session, I'm fairly new to the world of indoor cycling so trying to build up my endurance. 🚲

[@kaespinosa71]

Perfect Hiits❤

[@DeepakSingh-pf7sy]

Fantastic effort session! Way to go Hank!

[@jamesmason5015]

Another excellent workout.

[@Talkingrain67]

Thank you for this amazing workout 👍🏻

[@gip639]

Love this one! Sweet spot... yes, 10 sec spint... yes!

[@MrsFerKru]

Crazy ride! Thanks, from Brazil 🇧🇷

[@Brigid.em.Galloway86]

This is my go-to Sunday morning before getting ready for church workout 👍🏻

[@siquq]

Yay! Keep these coming.

[@kimmien4101]

Did a 14 mile trail race 3 days ago and this was a great lactic acid flush. Will get in another session after work THANKS MUCH

[@vukeliciva]

Perfect!!!

[@AndrewCockerillPhotography]

I’m dripping over here! Cracking workout!

[@truk64]

Great job, great videos, great training!

[@thomasbrady8602]

Great intervals. Thx

[@samanthahoward5053]

Awesome session thanks team, more please

[@Offnobuu]

Great session

[@dravengore9475]

Hey man, I’ve been watching these for about 3 weeks for cardio and endurance training and I love these 20min sessions. Also dear instructor you’re absolutely awesome and you’re my favorite. I couldn’t find your name. Also I would love it if you guys could start giving a rough estimate of the amount of calories the average person would burn. Thanks again! GCN looking forward to more vids.

[@heatherg8517]

His name is james, but alot of people call him hank

[@stevefroggatt7647]

Good one!!

[@ladevee3846]

Awesome Ride and so impactful to be 20 min

[@mashego_kitchen_goodies]

That was Great!!! Thank you 💛

[@SherylBennett]

That was great!

[@JerryNelson828]

Training session thanks for sharing.

[@Tito-sq1kb]

Thanks from Dallas, Texas

[@stanislavvlasov6855]

It was a short and sweet session. 10- second sprints were awesome.Thank you, GCN!

[@GCNTraining]

Glad you enjoyed it! Keep coming back 🙌

[@ciaranmcardle6175]

Brilliant workout, doing it back to back for 40 minutes is even better....

[@slapdog100]

What a nice lil workout to get the blood fa fa flowin !

[@parker1251]

Great workout! It definitely was a challenge but not one of those depleting ones.

[@Timeforachange1]

Excellent Montgomeryal

[@monicamehers9321]

Xlent thanks.

[@TheSilviaWolff]

Love the high ontensity short workouts. Would be nice to have a recovery class online. Always so hard to setle for less and hold back on that urge to rise heart rates. Would you, please please please

[@rebeccalangdon733]

🔥🔥🔥

[@dazzerpaul4302]

Short and sharp

[@kastierV]

you said to comment if I enjoyed the video, so i obey :)❤

[@allenupchurch1045]

As someone who has neuropathy in his legs this really does help

[@taniataylor3578]

Excellent workout for my midday break with 150 calories burned!

[@GCNTraining]

Perfect! Back to work after? 👀

[@michelleandrus6900]

I liked it but really miss the ones from 3-4 years ago! Can you bring them back? Let's have some 45+ min sessions again!

[@virginialafferty8382]

Really enjoyed that! Usually do the 30min 1s & I enjoy them all 🤗 . What is that playlist?

[@georgefreeman4968]

I tend to round up every session to 45 mins so for this I did 25 min medium intensity then hit this at the end

[@cathcattrall4729]

Hard but good thanks

[@bikerbwoy]

Another good session, one comment, I looked at screen as you counted down to the end of the 10 second sprint, you counted too fast and cheated me out of 1.5 seconds of sprint effort! Good work out, cheers

[@ojoaobrando]

In the beginning I didn't believe it. But, at 10' I was boiling already and it's raining in my room at the end!

[@timmarshallsay]

Just want to make sure I’m not going nuts. Did James say there are 6 sweetspot and 6 sprints? My Strava HR only shows 5 peaks.

[@steingoven6859]

I was going to request more long sessions (around 60 minutes), but noticed plenty of people were already asking for this. So I'll just shut up. 😉

[@xuewang5819]

Great session but why do only the guys speak? Might want to involve your female guests in the convo too?

[@pauldunlea8834]

A nice short session which can be doubled up. The sessions are much appreciated. Shame you continue to be tone deaf to feedback on previous video's about balanced participation of all your in studio guests; both male and female. Do we need to write to your sponsors about before you will finally haul your attitude in to 2021 ?

[@stevemuzak8526]

Bros over hoes. Always

[@catherinewachter9267]

You didn’t ask the ladies once anything during the ride or encourage them - only your mates. I like your classes, but was disappointed by this unfortunately. It was always to your mates…

[@stevemuzak8526]

Bros over hoes. Always

[@rawolff]

Good program but only men talk. Women must be there for window dressing. Seems sexist.

[@BobbyCMoreno]

It’s a great workout, but pretty tone deaf that only the men are speaking. I’ve noticed this dynamic on multiple videos.

[@mattsantini4471]

🔥🔥🔥