90 On 30 Off Intervals | 30 Mins HIIT Cycling Workout

On/off workouts are a great way to build aerobic power. In this session, Hank will take you through two blocks of 90 seconds on, 30 seconds off intervals, with your efforts at 8/10 and rest at 1/10. The end of the workout builds up towards one final 2-minute push at 8/10. Get ready to work up a sweat!
Session breakdown:
60 secs @ 3/10
60 secs @ 4/10
60 secs @ 6/10
60 secs @ 3/10
90 secs @ 8/10 + 30 secs @ 1/10 (x4)
120 secs @ 2/10
120 secs @ 5/10
90 secs @ 8/10 + 30 secs @ 1/10 (x4)
60 secs @ 6/10
60 secs @ 7/10
120 secs @ 8/10
120 secs @ 2/10
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🎵 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/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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[@GCNTraining]

What would you like to see more of on the GCN Training channel?

[@tamarabartolo9185]

I would like to see more of Hank please.....🤩

[@kimberlylearner9887]

Hank and Manny Arthur!

[@PhillioDoede]

A 30 min recovery ride would be great. Would be great to see Manny back on the channel as well.

[@ChowMeinLover805]

Conor, Hank, and Manon

[@stihldavebergen3469]

I'd like to hear Katie, she needed a mic. Be good to possibly see her host a few training sessions.

[@sarahaghani7663]

love the sessions with the disco lights! thanks for the great energy Hank and team!❤

[@amyflowers2435]

Loved the studio tour and the lighting. Connor's laughter at the beginning was a great (or graet?) way to start this tough workout. Thank you!!!

[@hmcmanus8120]

Happy New Year🎉 What a great way to start off 2023, a tough but great workout! Love Hanks cheery personality!

[@kerrydavies7578]

Love Hanks energy and the banter between him and Connor...grate lol

[@karabothulo1032]

Fun and tough session. Great way to start off 2023, looking forward to similar sessions. I like the connection between Hank and Connor, they really make the sessions interesting.

[@RyanLisbon-lu4bu]

Love the energy 🎉

[@djouji7620]

Another G-R-A-E-T training video with my fav host Hank! So refreshing to hear laughter, and see the studio! That was very cool. 😎

[@allysonthompson9176]

My new go to for spin workouts, love your humor and energy🚲🤍

[@jean-francoisbouillard3826]

THX Team !!

[@r.massattack4052]

That was my #2 ,30/30 day challenge. Thank You Hank and the GCN Team. Really enjoy the Humor and enthusiasm. Can't wait for the next workout

[@AWW1946]

1st session after 2 weeks off sick with flu so only did half the workout. Killed me but loved it. Well done Hank and the team

[@paulworthington596]

That was GRATE! 🤣 But give Kate a mic if you are going to ask her questions, she makes more sense than the rest of you anyway! ;)

[@patriciamonicadiasluna9591]

First workout of the new year! Thanks Hank, liked the colours for a change! 🇨🇦🌹🇨🇦

[@davidburnham6332]

Loved it, that was Grete thanks, I felt I’ve had a professional lesson with humour to keep me going. I agree more microphones so I can hear replies, I find it interesting hearing a different prospective 👍👏

[@effervescencellc]

That was fantastic! Hard but good. Super sweaty. Thank you.

[@GCNTraining]

Super sweaty! That's what we like to hear!

[@annwilliams5188]

great, quick, HARD . perfect for a lunchtime session.

[@janty962]

Thanks for the video. Done it! The hiit exercise on the bike is hard but i love it! More HIIT exercise please❤🎉😂👍

[@rocipankov]

The best coach! I’m loved this lesson! Kiss from Brasil!

[@Thomas-hl7cr]

Appreciated the tunes being louder in the background for this one! Cheers guys!

[@sparx550]

14 of 30 for jan 24, brilliant work out.

[@markdraycott5520]

Another classic from Hank it was GRAT!!! Really like the alarm clock comment...great way to start the day!😀🚴‍♂️💪🏻

[@davidquigley1176]

Strictly Cycling. Nice work. Happy New Year

[@mikeboustead6385]

Great to see Hank back, banter and motivation as ever. Personally, I personally need to see a cadence to work to in each segment. This was a tough workout but without the cadences showing on the screen, I may well have underperformed.

[@owendrinkall5851]

Another GREAT session!! Loving these 30 min rides. Used to enjoy the even shorter ones but these are in my daily routine now!

[@rashazidan6501]

Amazing session

[@alenapeacock7984]

Loved this! Thanks Hank and team!! You guys are the best!!! 😀

[@sternslaptop]

Loved it. Mark from Sacramento California.

[@lcc7954]

Day three 30in30 - fab motivational workout! Thank you

[@maryjoruckel3211]

Brilliant way to start the day! Thanks , Hank.

[@TheAlPod4]

GRATE effort guys!

[@t.e.n.d.a.i]

Such an amazing session!! I love Hanks's energy!

[@ajaj598]

Love you all GCN!! Thank you for these videos.

[@Idahoartist2006]

Loved the banter and chatting. Great energy. Fantastic workout!

[@JBuchmann]

That is why I love these training videos. I love how these are always very serious workouts, but at the same time allow people's personalities to show through the banter and sometimes goofing around. I have looked at some other "classes" on KZbin and I find them all so cringe with the "spin class" vibe and fake sounding enthusiasm. Always come back here!

[@beautybya2z]

Short and effective session! Really enjoyed it! Thank you!

[@racebeeper]

Great job Hank!

[@katherinechiarello5967]

This was amazing!

[@kieronfenn6875]

Excellent, Hank with Connor is a vibe.

[@brendarivas9626]

a fan of this team!!

[@stefaniethoma1915]

Ich LIEBEEEEE...Diese Einheit ♡

[@maze9774]

yet another good'un to start the new year. Love the entertainment. I'm sure there's more tough sessions in the bag for 2023. Thanks folks.

[@oliviahadar7685]

Excellent once again! Thanks so much for a great workout

[@quinnchan9264]

Great session! Thank you!

[@brendarivas9626]

love your sessions !!! you are awsome guys

[@mkofinaki]

What an interesting way to get rid of the extra weight gained during Christmas 😂 Seriously now that was an excellent training

[@williamkujanpaa4318]

Great workout! Thanks Hank!!

[@belindaross5235]

as always Hank keeps us entertained and the time flys

[@nataliewallace4657]

Absolutely loved it Happy New Year guys

[@Babecakes2018]

First training session after the holidays… loved this … back soon ❤

[@paulsimpson3874]

Great session

[@tomroman4674]

Awesome workout. Hank taking the stage like Sinatra at the Garden set the tone. Music was great, would’ve liked to have seen the suggested rpm in the upper right corner. Keep ‘em coming & happy new year!

[@jennifergehrlein5664]

Wow! This was an amazing ride thank you!!

[@rocketjockey9333]

Great way to start the new year! I was dying, in a good way. Thanks!

[@nearualwayz]

Great job! Love you guys and ladies!

[@GaneshD123]

Excellent, Thank you!

[@jackiepatane6379]

Feeling Accomplished this morning after that one!

[@annette2377]

Waking up to Hank's voice🤩

[@annette2377]

Jokes aside, appreciate the wonderful session - love how the intervals are broken down into smaller varied pieces. And endless motivation from Hank and the rest!

[@rochellemolloy8895]

Great new session team! Loved it!

[@paulbradbury4397]

Amazing session, Hank smashed it

[@mariannaflores7265]

Lol that was so fun I laughed so much. Great workout!

[@krisbabic89]

Great Workout! Feels great first thing!

[@racqfitness7028]

You guys never disappoint!🎉❤🎉❤

[@ericl2339]

Love hank’s energy!

[@suefugle9465]

Great one for 2023! Looking forward for more!!

[@chentetorres7059]

Thank you for this video

[@nataliaklein9099]

Cool session 😊

[@bobloew2175]

Great session. legs and lungs are exhausted. Thank you

[@lizmcneill1641]

Great sesh 👊

[@kelliburmeister3618]

Love the ride the banter the ❤

[@mollyw.62]

Loved! I do miss the recommended rpm though. It helps me keep myself accountable

[@giuseppepeluso7108]

You crazy dude!! Love IT 😁😁🥰

[@brunoboss2453]

Thanks from swiss❤

[@larter_larter]

What an entrance! 🔥

[@johnsleeman9858]

Grait session! Thanks hank! Bring back the cadence target number. A sluggard like me needs them to stay focused. I like the lights though... Happy new year!

[@MurraySavar]

Thank you again for another outstanding workout!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@GCNTraining]

Any time! 💪

[@nelcalb]

As usual, loving your energy guys, it's a nice motivation for keep coming back. Also, this 30/90 format hadn't practice before. I like it

[@GCNTraining]

Will you be coming back to this one? 🙌

[@nelcalb]

@@GCNTraining Sure thing guys ,,😃

[@valeriou.5592]

You're a great hank

[@CraigArtley]

Happy New Year! This marks my second anniversary of training with you. 2 years and 25 lbs later I’m still here and loving it. The cadence cues are missing from the effort meter - I hope you bring them back.

[@geraldinenoonan4002]

Loved it 😂😂

[@kateobrien5088]

Great work out. Good to see everyone having a laugh like I'm in a live class. 6months post c-section making the most of these sessions before my first duathlon back! Thanks GCN for these vids

[@crepuscolo1]

Awesome

[@sharoncarter3965]

Thanks for the new session. 🙂 Any chance the RPM could still be displayed as well as your light system? I found it hard to follow and really couldn't see the red or amber, and I'm not even colourblind! Keep up the good (or grat) work.

[@stephenryan6819]

Gret session 😁 fair play GCN, Happy New Year

[@GCNTraining]

Happy new year! Big start to year that one 🙌

[@JagsP95]

Very good

[@margarethollingsworth4770]

Brilliant workout! The only improvement would have been if it were longer.

[@grubinovic]

Nice one ☝🏽 🔥 Thanks for pushing me. Can you adapt music beats to recommended rpm for future trainings?

[@bongohuggy]

Oh no, I'm like number 666! Great workout, thanks team. I know audio tech can be a pain, but please do a mic check before the recording, poor Katie had no volume on her lapel mic. Any chance of a 4 way mixer to include the back two riders also please? I'm sure they will have great stuff to say too. Cheers team, see you on the next one

[@DJMcCabe3]

I remember dial up internet, so don’t feel bad Hank. It was painfully slow. Took me 30 minutes to just check my email. On a different note, this session was painfully great. Not slow like dial up though. 😊

[@judithharris-deans3606]

GERAT! GRAET! GRATE!!! 😂😂😂👍🏻💪🏻

[@jgg0207]

This was epic, can we get some more videos in Spanish por favor 🙏🏽

[@adamcramp3079]

Another GRET session! 😂💪

[@cmcl8498]

Hurray for 30 mln sessions in 2023 this one ticked all the boxes 😊 Are you able to recommend any particular team favourite electrolyte drinks?

[@Nickellor]

You guys should really put decaf in the office when Hank arrives.

[@natasawarasch4704]

Amazing as always. What are the RPM

[@amandaneedham6753]

Another fab session, but I did miss not having the target rpm

[@matthewtodd9287]

Thank you, I died. See ya next time! ✌️

[@CoachTinksFemaleFitness]

Loved it and the chats. Who is the trainer? Mentioned strictly?

[@marksimcox7779]

Great session, thanks. Could we have a 20 minute Threshold sess please.. It would be gret!

[@marksimcox7779]

I mean a 20 minute effort.. Sorry..

[@vanessaschnetler2383]

❤

[@augustineobasi9409]

We jamming 🥪 with this session