30 Second Sprints! | HIIT 30 Minute Indoor Cycling Session

This HIIT session focusses on 8 30 second sprints with decreasing time of recovery between each sprint. This will increase your power, as well as enhance your ability to recover after hard efforts.
Session Breakdown:
5 mins @ 6/10 ( rpm)
0.5 mins @ 10/10 (100 rpm)
3 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
2.5 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
2.5 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
1.5 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
1.5 mins @ 1/10 (70-80 rpm)
0.5 mins @ 10/10 (100 rpm)
6.5 mins @ 1/10 (70-80 rpm)
Useful Links:
Adventure Documentaries, Exclusive Shows & Live Racing on GCN+: gcn.eu/plus
Download the GCN App for free: gcn.eu/app
Visit the GCN Shop: gcn.eu/winter-kit
Join the GCN Club: www.gcnclub.com/
🎵 Music - licensed by Epidemic Sound 🎵
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.
More workouts with GCN: gcn.eu/gcntrai...
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
The Global Cycling Network (GCN) is the largest 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 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:
Castelli Clothing: gcn.eu/Castelli
Pinarello Bikes: gcn.eu/Pinarello
Zipp Wheels: gcn.eu/Zipp
Canyon Bikes: gcn.eu/-Canyon
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fi...
Elite Bottles: gcn.eu/EliteBo...
Selle Italia: gcn.eu/SelleIt...
Zwift: gcn.eu/Zwift
Shimano Wheels: gcn.eu/Shimano
Shadow Stand: gcn.eu/ShadowS...
Watch our sister channels:
Global Cycling Network - / globalcyclingnetwork
GCN Tech - / gcntech
GCN Racing - / gcnracing
Global Triathlon Network - / gtn
GCN Italia - / gcnitalia
GCN en Español - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Français - / gcnenfrancais
GCN Japan - / gcnjapan
Global Mountain Bike Network - / gmbn
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn

[@AWW1946]

Suffered today Connor. Well done to you and the team

[@kamfire98]

Pleasant surprise to wake up to this brutal session! You should’ve titled it “Your lungs 🫁 or your legs 🦵 lol great stuff as always thanks for posting!

[@GCNTraining]

Big workout to wake up to 🙌

[@dvanni2957]

It is -20 C in Chicago and still had to open the window to stay cool. Thank you and happy holidays to the GCN team!!

[@giuseppepeluso7108]

Training w u since more than 2 months! You made me fall in love w spinning. Thank you ❤️

[@GCNTraining]

Glad we could help 👀

[@rochellemolloy8895]

Enjoyed that one team. From the garage in Auckland, NZ

[@jls4535]

30 second sprints, no problem. Wrong’em Boyo, that was effin brutal

[@jeffreyleonhardt6369]

Love this session - coming to you from western Pennsylvania - GCN is a life saver when the weather is cold and rainy! Thanks for all of the effort you put into creating the sessions, favorite part is hearing the input of all the riders in the "Peloton" !

[@patriciamonicadiasluna9591]

Great sprints today, starting the week aiming to improve every day! Thanks from Toronto, Canada! 🇨🇦🌹🇨🇦

[@GCNTraining]

Consistency is key! Keep it up and you'll go strength strength 🙌

[@anthonylevy1020]

One of my go to sessions. Hi from my basement in Switzerland 😊

[@angelarucker4295]

These sessions have been great therapy for me post knee surgery. Thank you.

[@user-gh4lr4cd1s]

Always riding with GCN from Vancouver Island Canada🇨🇦

[@mikeboustead6385]

Another nice opener for the day, thank you.

[@r.massattack4052]

Another amazing session. I've gotten into such great shape while doing so many GCN training sessions. So many of my co workers and friends are amazed by my body transformation and I tell them it's all because of the GCN training. I've turned so many onto your channel and workouts. Keep up the Great Videos and Workouts.

[@KatharineLikesCake]

Love all sessions, but this one is great for pacing because the spring times are predictable/same. Gives you a chance to really compare your sprint numbers. Thanks!

[@kelliburmeister3618]

Thx Connor and team another good session - just love the variety🎉

[@bongohuggy]

Sprint Duathlon in 4 weeks. Eek! Great training session. Must do more! 😅

[@Foxeye19]

Damn training with GCN is not a joke my waistline is 43 in just 1 and half months Im now 39 going to 38.Manon Lloyd,James Lowsley are my favorite trainer💪💪💪🥵🥵🥵 Spinning indoor with GCN is not a joke! 🚴🚴🚴

[@jasonjones5551]

Getting back into shape with gcn . Sandusky Ohio

[@GCNTraining]

Nice work 💪

[@rachelthomas9399]

Va 🇺🇸. LOVED sprint session!!

[@hollyvankeuren2669]

Thanks for ending my day in a nice way from Golden, Colorado!

[@GCNTraining]

Great way to end off a day 🙌

[@user-jd7hh8ee3n]

Wow thar was hard riding!! Thx gcn team Bloemfontein, South Africa

[@katherinechiarello5967]

What in the world was that?!? Thanks for the insane workout this morning.

[@GCNTraining]

Glad you enjoyed it 💪

[@taralorenz5762]

That was grueling and awesome.i am from canada.ty again

[@suefugle9465]

Wow! Legs on 🔥🔥 thanks!

[@karenskingley6939]

Thanks Connor . Great session Karen West Midlands x

[@estatton1]

Fantastic session. Thanks so much team. ❤ from Victoria, Australia

[@GCNTraining]

Our pleasure! Glad you enjoyed it 🙌

[@rachellehaddock2364]

Short and spicy- this session packed a punch for 30 minutes on the bike by hitting both the legs and the lungs. Thanks for a great session!

[@idelkysquintanaramirez3269]

Love this workout! Love it!!! From my living room in London on my Keiser m3i :)

[@carolyncostanzo1514]

Awesome workout!! From Houston Texas

[@franciscoesquivel3053]

Keep pushing !!!

[@paulmillington2288]

Nice ! From my local gym with lots of snow outside in Barrie Ontario Canada.

[@naotori]

Absolutely brutal but enjoyed your "up! up! up!" call. Will definitely repeat this training! Thanks from Jakarta.

[@ChowMeinWarrior]

Thank you, Conor!

[@MikeM91320]

Awesome sprint workout

[@annen7175]

Cycling with GCN through from Canada. Alternate between sprints and your low cadence workouts. Love them. Thanks

[@yolandaj6976]

North Carolina in 'da house! ...Cycling in the studio at my place of work....training to instruct.

[@GCNTraining]

Nice one! Good luck becoming and instructor. What do you make of our teams motivational skills? 👀

[@sageykatara]

awesome, thanks from New Zealand

[@GCNTraining]

Great to have you join us for this one 🙌

[@okpoabasiuyouko7825]

Phew !!. 😢 I think the sitting while doing the HIIT is the hardest thing I have done in a long time. ❤❤

[@OnePersonPast]

Perfect pre work workout! Thanks guys 🎉

[@GCNTraining]

Great start the morning! How does it effect your mood for the day? 👀

[@lucreciavinhaes3189]

I’ve just did session to start 2023! Thank you guys! It was a good one! Happy New Year to GCN team!🎉

[@AnnGagnier]

Awesome session, a thank you from Jacksonville, Florida - across the pond.

[@GCNTraining]

Nice one Ann! Keep it up 🙌

[@mkofinaki]

Perfect workout after returning home from work. Thank you! You guys are amazing!

[@janedyer4611]

Too much. Snow and ice to play out side, nice wake up workout. Grande Cache Canada

[@ronaldkrinker2639]

Outstanding ❤🇺🇸😅😁

[@robertkrauth6963]

Great video. We really love these workouts with all of the GCN team. Thanks from theUSA

[@GCNTraining]

No worries Robert 🙌 Bringing people from across the pond.

[@helenacalatayudmolero905]

Loved it,thanks✨🎄

[@user-kf8ek8nl4z]

Boiler bursting session,👍👍

[@mahnazsarhangi6359]

Thanks from Iran. 👍🚴🚴🚴

[@metya84]

After work great sprint! Thanks 👍😉

[@te5921]

LOVE IT!

[@judithharris-deans3606]

NGL those last 3 were really really tough 🥵but I hung in with u with ur motivation. Thx again guys 👍🏻❤️

[@GCNTraining]

Great job! Hope Conor's up beat spirit got you through 🙌

[@elizabethshuman8957]

Great workout. Simple and intense and one of your best!

[@GCNTraining]

Glad you liked it!! Keep up the good work 💪

[@quinnchan9264]

Excellent!

[@simonequintao5667]

Great session! 🇧🇷🇧🇷🇧🇷

[@LiveOutLoud2024]

To quote Katie, "that was savage!"

[@nelcalb]

This one hits hard hard

[@dazzerpaul4302]

Good session

[@lucysanchez6661]

I made it!!!🔥🔥💃🏻 tksss .

[@elizabetha794]

I think I earned my slice of Palisade peach pie 😊

[@richardedward123]

The pain is good. Love these short, intense sessions. Ice baths? Love them. Cold showers daily. San Antonio, Texas, USA. 🤎💜💙

[@GCNTraining]

That's a strong routine!

[@zarmeenaslam3462]

Love from Pakistan 🇵🇰

[@nicoleleela]

🔥🔥🔥

[@caosnside]

Love these sessions 💖

[@dustinsmith4327]

Super hard from the hurricane-riddled garage at100% humidity waiting it out.

[@smiletoday109]

A sweaty 5am session in my apartment in New Mexico, USA.

[@GCNTraining]

Great start to the day! ... Or maybe a wind down after a big night out 🙌

[@ErvinandMFantasyFootball]

How often should we do this? Im 6 foot, 200lbs, tryna lose 20lbs. Thinking about every other day, with high intensity yoga sessions in between days.

[@lottetelvig4071]

I Love it 🎉🎉🎉🎉

[@TiffanyMikaTheLadyGolfTeacher]

Connor ‘OMG’ 😢very deceptive this training session. 8 x 30 sec sprints how hard could that be in 30 mins ? Very tough 😢and very amazing 😅 thank you 🙏🏽

[@GCNTraining]

Conor knows how to turn on the burn 🔥

[@bntibbitts]

Riding in Alamosa, CO at 7,500ft

[@SraHermos]

Hi new here 🎉 what gear level should I use for sprints and recovery, thanks 🙌🏼

[@rocketjockey9333]

Crackin

[@tdstoneman1]

👍

[@amandashaw9729]

😀

[@siquq]

fun

[@skeeley726]

Can someone help me do this on my kicker what app do I need to be using?

[@harrywelch294]

What’s the first song?

[@ajayjaidka]

I hv done this session but need some inputs on how to avoid the post workout headaches usually associated with such max effort sessions..any suggestions would help

[@js736-i5g]

I get headaches too after bike rides. Most people have told me to drink more during the ride but that hasn’t solved it yet or I’m still not drinking enough. I’ve tried a couple different drink powders as well as taking a break for a salty snack thinking it was a sodium issue which helped once but not always. I’ve found drinking something with caffeine helps most, but I don’t like the idea of always doing that. I feel your pain. I’d love to hear if you figure anything out that works for you.

[@RachelLevine25]

Oooh

[@MrSmid888]

I’ve done 30 on 30 off before but for some reason this was sickening. The last one was 🤢🤢🤢🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@jboats9139]

Does anyone know how to setup a smart trainer for these workouts? I’ve tried but can’t vary the resistance / speed like they do here

[@r.massattack4052]

GCN has a ton of these workouts in Zwift. I use my smart trainer in Zwift while working out to the GCN youtube videos. 1 recommendation is if you decide to do this, make sure your on a flat route. If you hit a steep hill while it's the start of a sprint! Your legs will be on fire 🔥. Try it n tell me what you think

[@jboats9139]

@@r.massattack4052 perfect! Thank you!

[@johnsleeman9858]

Try setting your trainer resistance to a manageable level and then vary the resistance during the workout by shifting your bike gears up and down.

[@bespokebackdropsbranding1942]

Everyone talks only about sore legs….what about the lungs!??

[@royanderton3154]

4 minutes work in 30 is ridiculous, should be 30/30 or 30 with 1 minute rest in between. Cannot call that a work out

[@AB-wx4kb]

Instead of wanting to criticize because you think you are some type of elite athlete,make your own videos and post them. You absolutely don't have to do the GCN sessions.