30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout | Get Fit Fast

[@GCNTraining]

How did you find this workout? Are there any workouts you'd like us to do? Let us know in the comments below.

[@username-gf1sf]

Loooonger sessions! It's lockdown you should do some 1 hour ones

[@daharkkjw]

Hey Team - Great workout Are these available on ZWIFT under the training Tab?

[@richycoles]

Ramp test perhaps? As some people don’t have smart trainers

[@andrewpettican9110]

Add some traditional sessions that are well established in training plans. 2x20 LT, 3x20 SS, 4x8 105%, 4x4 120%. I'm sure your presenters will all be familiar with these sessions

[@leanneejack1277]

Agree with the rest here - would love to see some longer sessions (45 min, 60 min, maybe even 75 min!). Regardless, these new sessions are AWESOME and I look forward to seeing a new one each week!!

[@lailahtarakai8944]

Love these videos so much, however, I would love to hear Katie’s and Emily’s input too!

[@tinasummers8092]

Me too!

[@bradnelson6249]

That would be great!

[@paulmcquillan8308]

Yep good point

[@deborahlarnach2969]

I was just thinking the same too 😃

[@dorilewis]

I was wondering if they prefer not to comment. Maybe they're shy? ☺️

[@RicZamudio]

Great session!! Would be nice to hear from the ladies in the workouts as well.

[@goodworld8654]

GCN should do a 45 minute hiit fat loss workout.

[@derekbuchanan5839]

Always High 2xthis without the final recover in between. Or try harder! :-)

[@spearrehab7067]

Great workouts! I've done 2 and can't wait to get into another. Question: are the women on these videos shy to speak on camera or does the instructor not know them well enough to ask them about their training routines? In both videos I watched he only asked for responses from the men

[@rachelparikh9068]

I have watched a few of your classes now and am always curious why you often ask questions of the male cyclists but not of the females. I would love to hear the women share their experience and expertise too. Thanks for a great workout!

[@chriscowan4964]

My favourite GCN session so far! Let’s get the ladies involved!!

[@ttsprofsr13]

Got on my bike in 2020 due to Covid-19. Thank you guys for putting these videos out to help me train during the winter. I have dropped 45 lbs in 2020. I owe it a lot to my bike and GCN

[@carloscosta7913]

Wow! Good for you!

[@andrewjgarcia3543]

Congrats Justin! Keep up the great work!

[@surabelafabian9781]

This was a great sustained effort workout and I liked it as a change to the30 minute HIIT efforts I usually do. Thanks Conor,Hank,and GCN. I LOVE your videos, do them every other day and I appreciate the effort you all put into making these for people at home like me. Still kicking, still riding at 73.:)

[@rachellehaddock2364]

Hi Team GCN. Thanks for all of these fabulous workouts- your videos and company helped get me through my year-long recovery from ACL reconstruction surgery. Huge kudos for including more women in your riding crew and sharing their thoughts/perspectives on the workouts and riding. It would be fabulous to see more people of colour represented in your riding crew too, to make your workouts more inclusive of the cycling population. Super grateful for this channel- thanks a million!

[@SueHooker60]

These GCN sessions get me through the looooong Minnesota winters. Thank you for pushing us.

[@stoempert]

Sprinting with tiny recovery into the longer intervals is a nice touch. Gonna keep this one in the rotation.

[@Vaughn3d.]

another great session...love the 7 minute efforts ...and no commercial interruptions.! Well Done GCN!

[@GCNTraining]

Much appreciated!

[@Brandles5]

Love this session! Maybe a video on cycling specific stretches to do pre and post rides would be a good video. My New Years resolution is to stretch after every ride. I found myself severely lacking in that department. Maybe the main channel has some video on that but one here would be nice. Thanks again!

[@fratpin666]

I train with GCN five days a week on my spinning bike. 30 or 40 minute sessions, first thing in a morning before work, make the time for exercise in a morning as it helps both physically and mentally, I'll be saving this session.😀

[@anthonyschmieder3174]

Great video! I really like how this one combines the max effort intervals with the longer sweet-spot-style intervals. It's a refreshing change since most training videos focus on one or the other. Also great to hear the dialogue with the other riders.

[@saniakillion3879]

I love your 30 min workouts. They are so well thought out and purposeful.

[@alisonmaurer1497]

Sometimes I just do the first GCN workout that comes up on my youtube suggestions when I'm scheduled for a bike workout and somehow it's always a Hank/Connor combo and also somehow it always puts my Garmin status back to productive afterward. Thanks all!

[@pchan1728]

Incredible workout ! First time back on an indoor cycling bike in 5 plus years. The last time I took a cycle class was when I was in my 1st trimester of pregnancy. Now my daughter is 5 years and 2 months old. Finally invested in a stationary bike. It’s not a Peleton. But it is Pro Form that was on sale and only came out for $300. Super excited to get back into training with GNC . Here’s to the New Year. Happy 2024 ❤

[@frewenw]

Love your enthusiasm and humour Hank! Enjoying these videos three times a week. Cheers, Wayne in New Zealand 🇳🇿

[@raufurrayhan7771]

Forwago is the best thing I did this year, it takes time, but the results are amazing. I'm finally happy with my life and where I'm headed.

[@MikeM91320]

Great workout. Kudos to Conner for the design.

[@l.e.5543]

Hank is my favorite trainer!! He's funny and keeps you motivated!!

[@jwolpert1310]

Love this workout! The 30 min ones are my sweet spot. Thanks GCN team!

[@andrewjgarcia3543]

Hello from the United States (cold New England). LOVE these work outs. I've only been a casual biker on my old Trek hybrid that I broke out of storage in the spring during the lockdown to get some much needed outdoor exercise. I was riding all summer and into the late autumn. Now there's snow on the ground and it's just too cold for my taste. Instead of just getting lazy in the winter, I got myself an indoor cycling trainer and just thought I'd be bored silly all winter trying to motivate myself to ride in the basement. Then, I discovered your channel and you're giving me some great workouts and inspiration! I can't wait for warmer weather to get back out on the road, and thanks for keeping me in better shape for it! I highly recommend these workouts for any level of rider!

[@jennyprd6288]

Champion session - Second, 7 minute climb 1:40 left YOWZAAAA!!! Thank you!!

[@karencook2589]

Good day! I did spinning in a class format for several years but fell off the wagon when Covid reared it’s ugly head. Unfortunately I put on the Covid-20 that so many have during this time. My husband bought me a spinning bike but I struggled to find a spinning instructor that I liked that also played music that I like. All the instructors are younger than me (I’m 68) and I don’t care much for the music (go figure). I stumbled upon GCN workouts and I feel that I am getting a better workout. Happy New Year to you all at GCN! Karen

[@stanislavvlasov6855]

It was an excellent session. I liked the 30-seconds efforts. They are extremely hard to get through. Thank you, GCN!

[@robertkrauth6963]

Love you mixing it up with max, FTP, and recovery efforts

[@GCNTraining]

Glad you enjoy it! Tough going this one 🙌

[@thekerker]

Wow, this was a great session. Normally in these 30 minute sessions I can go around 14 km, but this one got me a PR of 15.03 km. Holy cow I need to lie down!

[@03SoC0]

Omg you guys are saving my whole life. Recently started working from home and these sessions are great. Literally just did this on my lunch break between a lecture and I feel great!

[@robertkrauth6963]

Hank, Conner, GCN Crew, thanks from across the pond on another great video. You keep us focused every day and we love the encouragement!

[@GCNTraining]

Our pleasure! Keep it up. Love bring people together to suffer 🙌

[@DJMcCabe3]

Thank you so much for doing these videos for all who cycle!

[@maze9774]

so glad I've found these videos. So motivating and feel great afterwards. Thanks folks

[@mikecolavito4173]

Really enjoying these workouts. Would really like some new hour long sessions though. Thanks GCN.

[@jennyprd6288]

Always a blast riding along with you guys!! ❤️❤️❤️

[@claudiathomas2487]

Excellent sess aged 59 I do it twice for an hour love hard core phys thankyou

[@simonequintao5667]

Following you guys since the beginning of the pandemic! Love it all! From Brazil!

[@dida6972]

Thanks guys I enjoyed the session. Cheers Hanks, Connor, and the other crew🎉🎉🎉

[@sparx550]

That was a cracking session, it’s going into the favourites library. Thanks again one and all.

[@yeandrade]

I thought I wasn't going to make it, but I did! Thanks for a great workout!

[@BlackFlag111]

One of my favourites so far. Thanks GCN!

[@dustindavis4502]

Love these. I'm a runner training for a road relay race and I can't handle the running mileage like I used to, but I've been doing a few of these and really killing my legs on the bike. I know I'll be seeing the benefits come race day.

[@ehbronner]

Another great Ride. Thank you Connor, Hank & Crew!!

[@user-wx5pd6ex4y]

I follow GCN from Puerto Rico 🇵🇷 🇵🇷 🇵🇷

[@peterlowres2346]

Awesome way to start the day. I love your workouts. Thanks.

[@richycoles]

Just did this little badger! Ouch. Still not bad for 50! Keep them coming guys. 😅😅

[@jackkernion]

Tough ride, but really great ride to start the day! Thanks!

[@shredwerd009]

If you haven't a "how to set up your indoor bike" would be cool. I know you guys and gals use different equipment but knowing how to set the height of the seat and placement of the bars could help some who use basic schwinn indoor bikes and stuff. Anyways, love the workouts when you're the host! Everyone's a blast to cycle with.

[@GCNTraining]

That's a great idea, there are plenty of videos on this subject over on the GCN channel - but we'd like to cover more trainers as you've said!

[@mariannaflores7265]

Love the background music! Definitely something to cycle too. Love the videos

[@paulmcquillan8308]

Just what's needed on occasions, short and sharp keep them coming

[@siquq]

Now I will ride this one to finish the day's riding.

[@ahmedsood7771]

Max u the best instructor. loved this session.

[@talibanplayz]

This actually works. I have been using it for a while now.

[@DJMcCabe3]

Absolutely love these sessions!

[@kenrobertson6690]

66 year old from Angus, Scotland..summer cyclist loving this workout..👍👍🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@susanallen8398]

I love their classes.

[@jackiepatane6379]

Great session! That was what I needed this morning!!!

[@yayunyang957]

Love the sweaty session, thank you.

[@gamalmohamed3450]

Hi i Love your content you helped me lose alot of weight and enjoying it at the same time .

[@jocelynetrudel8165]

Thank you for this great session directly from Montreal-Canada

[@heidehurd9380]

You all are a lifesaver for me & another teacher /instructor ... we are so sooooo GRATEFUL for the freeeeeee cycling workouts you all put together!! Big love from locked down in Germany ❤️💥❤️💥

[@peterhedstrom8875]

As an older man i always found it hard to motivate myself to do the indoor training on my bike, but when i discovered your channel and browsed through your traningsessions i got really inspired and now i do 3 - 4 session a week. Really great training videos!

[@lisambonacquisti4378]

The greatest way to start my day!

[@johndawson5544]

These really are amazing workouts! I would have no problem paying for a membership or subscription to one of the cycling coaching apps but if you just follow along with these GCN workouts, you get phenomenal training and motivation! Love love love this channel!

[@andrewcgdenton]

Love all the GCN turbo sessions, better than Zwift. HOWEVER please can we have a recovery or easy session too? Literally every session starts with James or whoever saying “this is going to be a tough one!” You then warn us to only do one a week! It’s wet and cold out. Give us some Zone 2 and recovery rides to mix it all up with HIIT?

[@karenlangford9829]

Love these sessions, either a 30 or 40 mins before work. After I’ve seen the other half of to work at 6:30-“am. More productive use of my time than watching tv for a while 🙂 thank you!!

[@tracykautzmann5124]

I am so glad you are doing a whole new series of new ones. I have exhausted the others with now lockdown number 3 coming to France. Longer sessions (60 mn.. or at least 45 mn) would be great though! I am an endurance rider.. :-)

[@tanislindberg4829]

Thanks again, Glad you used the full 20 mins. More 20-30 high intensity workouts please.

[@larryjones498]

Awesome! Really felt like I was on the road. But harder!

[@margaretburrows5993]

So appreciate the new content! Echoing a few other commenters here, but would love to hear from the women cyclers more and see more female instructors!

[@lizettecash-jy8cm]

Amazing! I love these sessions. Louder music would be awesome

[@andrea0g]

I was waiting to hear from all the trainers woman as well next time I guess great training ❤enjoyed it happy to hear you had top competitors here cheers from Guatemala

[@nttrung30]

I’m happy with the bike so far. Have only a few rides on it but overall it’s sturdy, smooth and was easy to assemble, took maybe an hour.

[@dorilewis]

The longer efforts are a great mental workout to go with the physical. Thank you!

[@fatimayousaf5859]

That 7 minutes interval! Feeling soooo good after this workout! Max did a great job in making through those 7 minutes.

[@gencoleman8270]

Tough work, but awesome fun too! Thank you🇨🇦😊.

[@GCNTraining]

Glad you enjoyed it!

[@JERIEL007]

Loved getting my sweat on with this workout ❤

[@lukecobbin6357]

Thanks for these training videos, super helpful in this lockdown when the weather is bad!

[@kellyhutchison4201]

You are saving my sanity in hotel quarantine! Love the presenters, the workouts, and the graphic formats of the videos. Thank you!!

[@alisonwhite4710]

Great short sharp session. Thanks guys 😅

[@mashego_kitchen_goodies]

Love these exercises. 2nd session of the day 💪

[@GCNTraining]

Great to hear! Keep it up 💪

[@_rahul__thakur]

I just want to feel happy again. Like when I was a kid I woke up happy now I roll out of bed looking for an excuse to keep living. Recently I started using Forwago and I think it helps me. I feel that I am on a good path to become a happier person. Wish me luck!

[@johncabrelli9908]

Another burning session

[@johnsheehan1790]

Great session guys. Good to see Conor sweating it out👍Love the GCN workouts keep bringing them on👍👍

[@joffchandler629]

Into my second week with you guys after not riding a bike in 10 years! Fitness is improving so fast it’s amazing! Thanks for all the work!

[@GCNTraining]

That is awesome!

[@gavintucker5369]

This is a brilliant session!

[@kelliburmeister3618]

❤ the session thx Hank so motivating

[@cwroten83]

Thank you James and the whole GCN crew from Colorado for allowing me the pleasure of wringing out my headband after every workout! You guys are my favorite and bring joy and new muscles to my indoor workouts when I can’t access mountain running trails. 😎 Could you do some tailor-made climbing workouts for bikes?

[@kadwinboodkb]

Really loving these sessions during lockdown, it's the only cardio I get as the weather is so bad to walk about in. Thank you for keeping me sane.

[@Melissa-cb9rx]

Wow didn’t know what to expect Thanks

[@betty-annpilgrim7899]

Excellent session

[@carlmoos4064]

Fantastic session! Love the mix of short max efforts with the sustained 7min pushes. Thanks!

[@GodinManForm1]

Great workout - Hank has great workout chat 👍

[@shyammorjaria]

Yes team. Such a great investment of time sharing these on you tube, keeping me going through lockdowns! You mentioned to feedback what we would like to see more off. Now capacity has been built would love to see more 60 minute sessions and even more versions with different difficulty complexities. Thanks so much again for all the learning and fitness videos- the best out there! Keep doing what you are doing - so many videos and versions to choose from already.

[@cyntiaguerra3041]

I love your videos you guys!!! I just bought my bike this month and started doing your sessions every morning at home and they are what make me start off my day with a smile 😃

[@sharonaanstoos3916]

So good! Almost crashed in doors off my rollers!! Appreciate your spinning expertise.

[@fishbone2402002]

Thank youuuuu workouts are bombs!!!!

[@lg1882]

ccEXTREMELY GOOD session ...Cheers from Lilly and Wozza! Brilliant from Downunder.

[@ldhaight1]

Great workout James! Well guided! Love the time GCN’s taken to add the workout outline so we know what we’re going to get from the workouts! Please keep these coming! Personally the 30 minute length is perfect for me. I’d like to see more of them. Thanks!👍🏻