Build Your FTP & Increase Muscle Mass | 30 Mins HIIT Cycling Workout

Build your functional threshold power and increase your muscle mass and fitness with this week’s training session. Hank leads you through a tough 30 minute workout, with three 5 minute blocks at 8/10 effort.
Session breakdown:
3 mins @ 3/10 (90 rpm)
2 mins @ 5/10 (90 rpm)
1 mins @ 10/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
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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.
More workouts with GCN: gcn.eu/gcntrai...
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[@GCNTraining]

Did you enjoy this session with Hank? What other workouts would you like to see us feature on the channel?

[@bikesandbarbells]

Yes I did, but please post this video and your other recent ones "without music"! Thank you!

[@powerelectronicswithdr.k1017]

This one is a keeper. Great workout for people that have limited time for workouts. Thanks Hank!

[@davidquigley1176]

Saved. The reminders about position on the bike and what to relax were great. More frequent effort reminders would be good, my focus tends to drift every 20 to 30 seconds, a verbal 8 out of 10 would be useful.

[@ethangodridge6833]

Thanks for the great training session.

[@siquq]

fun

[@sophiewilmot8696]

I REALLY enjoyed how chilled out you were - some fitness peofsssionals are just too intense for me haha and it takes the joy out of it. My favourite bit was you trying to flip your bottle - simply because it showed me you don’t take yourself too seriously! I had a great workout don’t worry, but as a returning athlete this was a perfect amount of input and time left to just pound it out. I liked the basic tips too - reminding me to relax my upper body and engage my core. All in all a good time!!! Thank you :)

[@suefugle9465]

On fire 🔥! Great session Hank! Would love some 60 min+ sessions

[@ricklangerhorst]

This is my favourite GCN workout. And Hank is my favourite presenter. I like the intensity, duration, encouragement, everything! Keep up the good work!

[@noelanikaluhiwa8109]

Damn! That was intense! Legs were on fire. I liked it. Sometimes no talking is absolutely fine because I’m suffering. Thanks for that session!!

[@darthvader906]

The frequency of the training videos now is phenomenal, always something new. It would be great if you guys incorporated some training to power again along with the perceived exertion, even something as simple as "we're shooting for an 8 out of 10, for me that's going to be about 90% of my FTP".

[@mohinirayment3644]

Absolutely love these GCN videos! Best best best

[@kristenbrook897]

It was great Hank. Your encouragement was good, length of efforts nice and testing! Wouldn't have wanted to go longer than the 5 mins though 😊

[@lucasvarley9764]

I love these exercises! Keep grinding! Question for you... have you ever used Next Level Diet? I got a custom muscle build up meal plan from them and it's really working for me.

[@afrisahorsebacksafarisjonc5135]

GCN is my go to. and every day there is a workout for me. love it loved this one... wowsher. from Sout Africa.

[@GCNTraining]

Thanks for training with us!

[@hansleibbrandt706]

Solid session, thanks. For me the sweet spot are 40-50 min workouts. Please add more! Greetings from Chile 🇨🇱

[@hannahcowley9777]

Loved it!! Thanks so much!! I’ve hit my 12 month GCN anniversary and these are the sessions that keep me coming back!

[@GCNTraining]

🎂 It's great to have you with us!

[@toorannashir2013]

I have tried this today. I reaally enjoyed this effort. Would like to see a 60 mins session .Thank you Hank 👍

[@alenapeacock7984]

Fabulous, short hard sweaty work out. Fantastic presentation as always Hank 😊

[@boameister]

Good one for my first 30 spin in years. These GCN training films rock. First time I've done this one and will continue to do them till I work my way up to longer one. Hello from Oregon!😅

[@markdraycott5520]

Great session Hank, encouragement was about right, music was spot on and really made me focus. Sweating buckets!

[@matto108]

More encouragement! More variety! More workouts! Your content is great and keeps me coming back for more! Thanks Team GCN!

[@lynnbeasant3592]

❤ 40mins are perfect… so more of them please… but love the mix of sessions

[@martinhoeller5793]

I love all your workouts. Yesterday I did a 40 min session. Loved it. Hello from Cancun, Mexico.

[@gpod70]

Excellent hosting, Hank ! You didn't feel obliged to talk throughout the session which felt very natural: some encouragement, some key instructions and that's it. Well done !

[@charlespotter1971]

I keep coming back to this one - loving it.

[@adytt5605]

I really enjoyed the session. Presentation spot on👍

[@paulbradbury4397]

Enjoyed this one, just the right amount of time for each interval, the music helped too!

[@irenebandstra3819]

Love the interval time of 5 minutes. Good but manageable burn.

[@henk96]

Just a solid no frills workout. Thanks Hank

[@Nancie680]

I like the 20 to 30 min workouts. Just enough for me because then I do a 20 to 30 minute body part workout Thank you

[@robertkrauth6963]

Hank, love the encouragement and really enjoy when the work outs are balanced between max efforts (10) and the level 8 three or four minute efforts with a recovery mixed in. I enjoy the 30-40 minute durations as well. Thanks for all your great videos - it gets my wife and I highly motivated and thankful to have you. Bob (California,US)

[@GCNTraining]

Nice one Robert. Do you do these workouts together? 👀

[@jonathanwood1817]

Hank more of those please, great early morning session for a 50 something

[@alishayoder9154]

Love the subtle and simple encouragement to keep my attention drawn in. The 5 min efforts are a beast but worth it in a short session.

[@andregarner2608]

Agree that your coaching was perfect. Not too much but enough to motivate and remind

[@GCNTraining]

We appreciate that! See you on the next workout! 🙌

[@sharnbowley9139]

Another great session, really enjoy the variety of all the sessions

[@stanislavvlasov6855]

I enjoyed the session with Hank. It was short, but I sweated 😅a lot. Thank you!

[@GCNTraining]

Glad you enjoyed it! That's what we like to hear 🙌

[@AB-wx4kb]

Thanks Hank this is an awsome session. Not very hard but by no means easy,it is a very good session to test your fitness level. I am 53yrs old and have been doing GCN sessions for 18 months now and i have lost 25kg, i look and feel amazing. The GCN clips on diet and weightloss are very good information. Thank you Hank and the rest of the GCN team for all the excellent work that you guys do,it has been life changing for many people. May God bless and reward each and everyone at GCN...

[@rochellemolloy8895]

Excellent session. Right length for me and good intensity. Thank u again

[@hankthompson6171]

This was great, especially with the drop your mates workout - having each once a week/every other week has been an awesome addition to the routine 👌

[@Stowies_adventures]

Great session - proper sweat on today!! Cheers Hank

[@lyngkaersager9341]

Really enjoyed this one. I really like when you talk about how this benefits you out on the road and how I can use this to beat my husband when we are out on the roads lol

[@dave136]

Well worthwhile session Hank…just enough talking for me🤣🤣👍🏻

[@andrewh3778]

Thanks for the video. I really love the sessions with a live road view included. Love to see the scenery like the Dolomites in Italy ect...

[@GCNTraining]

Noted! thanks for joining us 🙌

[@ethandxmateo123]

Brilliant session! Greetings from Dubai! GCN should ride here! We have a 120km cycling track in the middle of the desert 🏜

[@matthewoconnor2593]

You know you’re gonna have an amazing day after a work out like this. So thankful!!!

[@nothere90]

Awesome session Hank great fun lunch time

[@Emin08083M]

Amazing working. Keep it coming Hank. From SoCal 💪🏼

[@vivianr.madalo3806]

Thanks for making my morning perfect!

[@jillianhicks3793]

Love! (I love all of them! I've been using GCN for about 5 years. ) Hey, maybe more juggling show?!

[@6LVCKSHEEP]

I just went through this whole workout with you for first time, great everything. Thanks

[@CWhirlyM]

Loved this session, was really good. I sometimes struggle to fit a half hour session in, so I also love 20-25 minute sessions too. Really liked the style of this session. Thank you 🙂

[@GCNTraining]

Short and sweet, great way to squeeze it into your day! 🙌

[@sternslaptop]

Perfect class. Loved it. Thanks mate. Hello from Sacramento California

[@poppy6425]

Love this workout Hank ... brilliant!

[@josefernandorestrepojcfa4135]

Very good session. For me 30 minutes sessions are perfect👍

[@coober97]

Perfect @gcntraining, cheers.Good soundtrack and nice to have a break from the 'bantz'.

[@Sun-ub5yx]

Thank you for not talking too much, really helped me focus on those 5 minute efforts. Lets me know I’m not the only one suffering 😂

[@jinhee1218]

This is perfect, you're a great instructor ;) always enjoy your session 👍

[@estelleabrahams8144]

Solid session. Hello from South Africa🇿🇦

[@DynamicChris18]

AWESOME. Been doing this one time a week on my lower body days.

[@stephaniec.8433]

Just a perfect session, those 5mn are a killer! Thanks

[@GCNTraining]

Glad you enjoyed it 🙌

[@pibead]

Loved it. Nice session Hank

[@tomroman4674]

Music playlist was perfect for this workout!

[@siquq]

Your comments on breathing were interesting. Perhaps GCN can do a video on breathing tips and tricks and training. I am reminded of the "box breathing" or "combat breathing" techniques used to calm people in stressful situations. In my limited experience, controlling my breathing was key to limiting the stress/panic I can feel in big efforts. Regards.

[@billbrunette9051]

Fun workout. Great balance between talking and silence.

[@tonks1968]

Thoroughly enjoyed it. Thank you

[@user-qj7to1ko4l]

Great session! Sweet water bottle tricks. 🤙🏻😄

[@jamesellis8466]

Great session really enjoyed it. It would be good to add another 5 mins set

[@susanparra3732]

Perfect amount of encouragement!

[@nandhakumarsrinivasan8028]

Incredibly thanks for your videos. I’ve been using your content for a year, I see great results. Each second of it is worth it.

[@GCNTraining]

Nice work! See you on the next one 🙌

[@lainiesmith4441]

Just started working out with GCN. I like how you seem to be in as much pain as I am! Helps me pull through the effort.

[@davidburnham6332]

Perfect Hank thank you. You don’t have to change anything, as between all the instructors and sessions there is something for everyone. Keep being individual, and bounce off each other, I love it. Thank you all 👍

[@BlackFlag111]

Great transition session.

[@keithanderson3290]

Excellent job. No useless chatter. Can ride to MY specific effort of "8" to maintain for 5 minutes.

[@GCNTraining]

Great to hear you enjoyed it 🙌

[@brandonlarkin3358]

Loved everything about it. Maybe during the long intervals, share some stories from your racing days or your travels.

[@talokend4874]

This was an awesome workout this morning! Loved the 5 min blocks of hard work!

[@imonkoo]

Thanks a lot for Great sessions. Will see how it help me 9th June during L’Etape Czech Republic. Cheers, Ondřej

[@michellementessi5531]

Perfect Hank you have the goldilocks effect down, A.M.A.Z.I.N.G thank you so much 😉

[@r.massattack4052]

I did this session yesterday but did not comment. I'm back today and have done this back 2 back. Excellent workout, I'm feeling it in my legs. I think I'll safely stay on my bike fitt a few extra seconds so I don't fall on my face. Great Job Hank! Another great video from GCN

[@bruhmoment6610]

Brilliant session well done to all

[@laurentlucas4965]

Good session, nice to combine fitness and strength. It deserves another go to maximise the 5-min efforts.

[@kennethkoch2428]

Excellent workout. Keep up the good work.

[@RachelLevine25]

Thanks hank. Exactly what I needed and quite sweaty

[@GCNTraining]

Glad to help 🥵

[@bdanielnikolich1]

Great session Hank!

[@stefanieb.6635]

This is a good one! Thanks for all you do.

[@estelleabrahams8144]

This is my Monday go-to session. Yes and yes! Thank you.

[@user-fq2dz5qn1x]

Another awesome session. Thanks Hank & GCN crew. ❤

[@neilwharmby4282]

Great session. Tough but enjoyable

[@andygraham8986]

Love the music, love the session, love the presenters, thanks for the Chanel !

[@iosifik]

Thank you for this awesome free video and for not adding ads… I was curious to know more stats from Hank like the power he puts out, his ftp and the cadence. Maybe you can add this in a future video… Great job!

[@billbucks1665]

Nice to see you again Hank. Thanks for another great session.

[@anneoconnell1333]

Love this session...perfect cues ...short a sweet 😎

[@mikehoppe6986]

it's nice not to be yelled at or miss all the inside jokes with the blokes (though there's place for that). good job.

[@238949]

Love these 30 min sessions, love Hank's attitude, the friendly chat keeps me going, did this twice today, feel on a high now, thanks Hank x

[@GCNTraining]

Nice one 🙌 Twice in a day wow!!

[@greggdavies5827]

Superb session Hank👍💥💪

[@phillipwiebe8607]

Thank you. My new favorite 🤙🇨🇦

[@Joondiman]

I get a lot out of your sessions - fitness and muscle growth. Absolutely love it

[@GCNTraining]

Glad you enjoy it!

[@jackiepatane6379]

Thanks for that great start to my day Hank! I love these threshold sessions! Challenging but worth it!

[@judithharris-deans3606]

Another great session! U all put out lots of diff sessions so just keep the variety coming! 👍🏻 THANK YOU!!!

[@amandalynnes5275]

Thanks Hank! Enjoyed it very much. I am a seasoned GCN user and athlete but always enjoy reminders on using pedal stroke and core etc to stay focussed on the turbo.

[@joshualepell8267]

Appreciate the verbal encouragement and instruction ! Strong work!

[@derekwatt9625]

Great workout Hank. Really enjoyed it - especially now it’s over!

[@leonarnold3181]

I’ve only just discovered the bike and these classes. It’s helped me shift stubborn weight and really improved my overall fitness. Cheers !!

[@CraigArtley]

Excellent session, Hank. I like the 50-60 minute workout, so I often combine a vid like this with another. Thanks for doing these. I’m down 30 lbs over the past 18 months.

[@angelaheald7630]

Loved it. You made lol with your water bottle tricks 😂