Fast Fitness Workout - Get Fit With GCN's 30 Minute High Cadence Bike Workout

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Improve your fitness with our 30 minute high intensity indoor cycling class. This workout is designed to boost your cycling endurance and strength.
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The GCN team of professional cyclists take on this 30 minute workout on indoor bikes. Designed by elite triathlete Paul Ryman, this intense training session can be done on an indoor trainer such as a turbo trainer or even on a set of rollers. The efforts are designed to boost your climbing, strength, endurance and fitness - Paul calls this workout the 'Interval Explosion'. Some of the efforts are very tough and will help you to power over climbs on your bike, or - if you're not a cyclist and are using this workout for fitness - this session will empower you to take on whatever fitness challenge is on your radar in 2017.
Thanks to Lucy Martin (@LUCYMARTIN05), Jessie Walker (@jesiwak) and Emily Collins (@EmilyCollins_NZ) for joining us!
Many thanks to The Club & Spa at Cadbury House for the use of their studio
www.theclubands...
/ theclubcadbury
/ clubandspabristol
We hope that you enjoy this workout - let us know your thoughts down in the comments 👇, and LIKE and SHARE. The ad breaks in this video are designed to fall during the breaks between intervals.
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.
Watch more on GCN...
How to lose weight through cycling 📹 gcn.eu/2ifwlUW
How to pedal like a pro 📹 gcn.eu/2ijnkWU
Music (in order of appearance)
Wordsmith - The Waiting Game (Instrumental): gcn.eu/2hWPwzV
Affairs - Cours La Reine (Instrumental): gcn.eu/2ijsZfH
Affairs - Elephants (Instrumental): gcn.eu/2ijsZfH
Wordsmith - The Waiting Game (Instrumental): gcn.eu/2hWPwzV
James Elsey - The Greater Good
Matt Fax - Late Night (Original Mix): gcn.eu/2hL7eZh
Flite - Featherfall (Rameses B Remix): gcn.eu/2i5qEWH
Seawaves - Life (Instrumental): gcn.eu/2h5xUQr
Capital Peoples - A-Free-Ka: gcn.eu/2h5F9b0
Buy NEW GCN cycling kit, casual wear and accessories in the GCN Shop: gcn.eu/_TheGCNShop
About GCN:
The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on KZbin’s biggest and best cycling channel to get closer to the action and improve your riding!
Welcome to the Global Cycling Network | Inside cycling
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Leave us a comment below!

[@markcot956]

Paul is an AWESOME instructor!! Motivation is stellar! So glad to see Matt with stripes in the new kit!!!

[@gcn]

Hi Mark, Thank you for your kind words it is very much appreciated. Keep up all your hard work. Thanks Paul

[@70bonito]

Mark Coterel iiii

[@harrywilson957]

Mark Coterel i

[@kelliewilmesrnbsn9638]

I only see three workouts by Paul, I need more!!! Any help finding more of his would be great! Thank you!

[@gube1212]

@@kelliewilmesrnbsn9638 I've found five of them altogether. kzbin.info/www/bejne/rHWun4egpciWnJY and the episodes 20., 30., 33.(current one) and 47 of the 1st season of Train with GCN. I absolutely love Paul's workouts!

[@tomroman4674]

One of the best workouts in the vault. Bring back Paul.

[@MsKaylakay19]

This bike was really easy to assemble kzbin.infoUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA and required very few adjustments out of the box. The wheels did not require any truing/adjustments. The frame had some small scratches, but nothing major.I did replace the seat though - the seat it came with was very uncomfortable. The tires need to be re-inflated every 4-5 days, but this appears to be quite common for the narrow 700x25 tires.Overall, in my opinion, this bike looks and rides like a much more expensive bike.

[@nayankalita2068]

We tackled assembling the bike as a family project. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

[@sherriharp6928]

As i am new to cycling I searched for workouts that would help me train properly in order to promote endurance, fat loss and strength and all the GCN workouts do just that! This workout was awesome! I felt like a true cyclist rather than someone going into a gym for a regular spin class! Thanks to all the GCN riders and instructors for the help and motivation, i look forward to my early morning workouts with you all!!! Sherri

[@miosotis09ful]

Classes for the past 4 years are extreme and amazing!! More of this!!!

[@dr.katherinemezurphd6257]

Paul is one of the best instructors ( think Matt is too) very challenging and doesn't talk about pain all the time like Simon. Love this sessions music, beautiful! Has anyone ever done a classical music session?? here in California sheltering inside!

[@yqtree]

Paul is definitely my favorite instructor ! of course everyone is great!!

[@jon2375101]

More of these please! I’ve done them daily for the past few years. Paul is so good at what he does. Thanks for the content folks.

[@jodyevanson2628]

Great workout. Paul is my favourite instructor - I would love to see more classes by him.

[@neilsouthwell1183]

Check out his new channel RI:ID

[@abranini216]

@@neilsouthwell1183 where?!

[@neilsouthwell1183]

@@abranini216 his new KZbin channel is called RI:ID - KZbin.com/c/riidonline

[@alcantey]

That Paul is never out of breath ;)

[@Brattygirl3690]

OMG, their faces at the beginning of the workout is hilarious! WTF, Simon!?! 😂😂😂😂😂

[@joannat2620]

Love Paul as an instructor. I am fairly new to indoor cycling but, these routines keep me coming back for more. Excellent workout!! Thank you!

[@gudielmar]

Paul you are the BEST Make more classes like this one

[@Nancie680]

Still one of my favorites! I miss this group

[@arcangel7097]

Watched this again just loved the team and PAUL - just a super super STAR

[@armahthetrainer]

Paul is a CHAMPION cycle coach. Thanks for including him in your training series. 🏆👏🏾🏆👏🏾

[@ninagrimme1873]

Loved that! Please do more 30-40min Workouts - pleeeease! ✌🏻

[@mattcampbell8328]

My only issue/request is it would be great if the video started off with a couple minutes before the clock started. Loving the GCN videos, but it's difficult to hop on my bike on my rollers quickly enough! hahha. Not the biggest deal, just would be cool to be able to start "on time" with the video ride :D Otherwise, thanks for making great videos!

[@mitcheson]

I've been doing the GCN sessions for a while now, first time on this one today, great workout and great structure - WELL DONE GCN!!!

[@TheJoePavlik]

Hell yeah Paul is back

[@danielsavery4480]

Still here in 2024. Thank you Paul and GCN

[@suekornfeld]

This is my favorite 30 minute youtube spin class! You definitely keep it fun and challenging. Thanks for sharing!!

[@erikaperezcanas4965]

Love the spinning classes of him! I follow all the instructions like I was there. He combines everything in each session and I have started to see results on my body .

[@lisacalhoun8080]

Great efficient work out! Sweating like crazy lol

[@fabianoleite836]

Great work out guys. Music on this one was awesome... I think it is the first time I could really get on with the beat. Thanks!!

[@sreedhark2115]

Love you guys..great job..

[@nicoleboothe8586]

Great workout and I loved the music!

[@JoeyGoetz]

Best GCN workout yet! Perfect for a short workout without losing intensity. Thanks!

[@SweatSquad31]

Thisworkout is overrated. I've been doing HIIT trainings by GCN, and been riding 100miles normally, and I thought this training is gonna be easy but I was catching breath, and found myself lying down on the floor after this one! Love from Japan! Keep up the good work! More of this!

[@andrewrousseve2595]

This team is so great, love getting in my spin with the team

[@Calvin_Wright]

Nice Sunday evening leg stretch.🤙🤙🤙cheers Paul and all

[@younessyouness9194]

Hi Paul, I want to say thank you so much, you are really my best coach, thanks to you I lost 90% of my belly fat, I struggled and I used a lot of exercises and ways but yours is the best, spinning is really a global exercise. Thank you so much Paul, Youness from Morocco.

[@carolynh2918]

great 30 min. thanks, Paul, youre a great motivator! very much appreciated that there were no ad interruptions.

[@leslieefird7062]

I used to rides outdoors now mostly indoor. Am an indoor instructor but to general fitness folks. Been riding alone with you at home and am loving and learning a lot. Thanks. Will you ever have a 45 min class

[@97gillj]

Great set of professional, carefully thought through videos. Best spin classes on the net - I would take these any day over the classes offered at my local gym. Top work ladies and gents!

[@damiendelpietro6382]

Hi GCN Team! Such a pleasure to train again with the reunited team! Looking forward for the next workouts!!! Great job guys =)

[@shanayakhan8114]

Thanks a lot Paul.. u r a Fab Instructor . Grt cycling wit u..🙏

[@almahernandez2922]

Great workout 🚴🏽‍♀️. Paul is great 😊

[@tayme-x5139]

Hello I am diego’s daughter I am 11 and I love this routine. Greetings from Colombia

[@MicheleHenwood]

I absolutely loved everything about this session!!!

[@rottie_mamma]

My favorite GCN workout thus far thanks to Paul!

[@eriatolc]

thank you for your energy Paul, follow your class from france twice per day! ty

[@michellesimiana9410]

Love the workout. It was just what I needed. Keep the great videos coming

[@gcn]

Thank you Michelle I am glad you enjoyed the workout. We have many more in the training playlist!! Thanks Paul

[@carlosmendez8140]

Paul is the best!!!

[@dazzerpaul4302]

Brilliant session

[@DavePatricio]

Cool Paul is back lol, now time to burn off those holiday food

[@Idahoartist2006]

Paul is high energy and fun to follow. You work hard and get a great sweat with this video!

[@sharkyrol]

I was up and ready to do this workout but this guy, Paul, is just making me hop on my cx bike and ride in the snow at -15C. Gee, thanks, Paul.

[@CindyM3705]

This video is 🔥. Love the intensity and music. I enjoy it much more than the videos with GoPro footage through the streets.

[@user-tm7tx2gz6j]

Great workout. Love to see more.

[@GunKaraka]

You're a beast Paul, love this channel!

[@MurraySavar]

Fantastic workout!!!

[@Tarengeri]

Hands down the best workout session. Awesome instructing.

[@paporider]

That is my favorite GCN spinning class teacher! Great practice material!

[@neilsouthwell1183]

Paul has a new channel RI:ID

[@nikkyjo5027]

I work out to this video almost every day. Thank you so much.

[@carolinix6925]

Great ! Did it twice around so I got an incredible hour in! Wow! Thank you Paul!

[@hahabass]

My 7 year old just asked, "Dad is there a 30 SECOND work-out?".... I wish son, I wish. If only. Thanks for this, Paul and GCN. Great work! My day has now started. :-?

[@MariaLauraChiriacesc]

Super work Paul!!! Keep up with the hard work!!! Thanks, Paul!!!

[@trekhardfilms]

Thanks for adding more workouts guys, keep it up!

[@crazytown1146]

Just wanna say a big thank you for these videos. Enabled me to keep active during lockdown.

[@gcn]

Great to hear!

[@2001lednar]

Love the workout guys. Paul is a beast and one heck of a motivator!

[@nelcalb]

Enjoyed it! Thanks GCN

[@gcn]

Glad you enjoyed it, Nelson! There's more training videos over on our dedicated training channel, GCN Training, here: kzbin.info

[@Pratalax]

Not sure about that new kit but it's nice to see Matt finally got his bands!

[@lauriejarvie627]

Since my favorite cycle instructor left our gym I have been using Paul. Love him❤️

[@neilsouthwell1183]

He’s got a new channel RI:ID

[@annettefournier9655]

lol the guys got so red so fast, Matt the winner!

[@timjones171]

Killer 🚴🏾‍♂️ class! Kicked my butt, but I love it and thanks for sharing!!

[@josemanuelmartinxandri6641]

Thank you very much again, to the Matt's tema for sharing a fantastic session!!! Greetings from Madrid-Spain...

[@danielagomes3839]

OMG I am in love with these classes Paul. Good job!

[@tomroy3667]

Great video, just did this in the gym on my own and was fantastic!

[@elisatornel2834]

Classic spinning class but I admit I liked this one! Thank you Global cycling, you guys go above and beyond 🙏❤️🤩

[@gcn]

Glad you enjoyed it!

[@jeffk464]

Cool, you brought back the indoor peloton.

[@DanielMooreDJ]

I like the look of this one can't wait to try it out later

[@karemns2002]

Awesome 🔥 THANKS

[@siwolets]

Hard one that. Thank you

[@marcsanford1916]

I was really on the struggle bus today. Thanks for getting me through!

[@kennyxsd]

This is my favorite coach !!

[@andreluissouza9218]

Esse foi o melhor treino indoor que fiz desde que comecei a assistir seus vídeos ! Nice workout!

[@gemmamcclelland288]

Been a while since I did this workout but love it! Thanks Paul! Miss seeing you on here

[@neilsouthwell1183]

He’s got a new channel RI:ID

[@gemmamcclelland288]

Neil Southwell just had a quick look! Thank you! Going to try out one now!

[@OfferoC]

Very awesome thank you

[@MathewBT81]

That was frign savage Farr out 😅

[@aleeshali6898]

Amazing workout 🔥

[@gcn]

Glad you enjoyed it! If you want more training videos, head over to our dedicated training channel 👉 kzbin.info

[@maryfast1968]

Awesome,awesome,love it, Paul you're the greatest👍

[@anayancyrojas1511]

Thanks for sharing! Pura Vida! Costa Rica ✌🏻

[@davidsoftley4648]

I'm liking the new kit, great look.

[@brisfocus3648]

"this 30 minute journey is going to test us all, all our fitness, all our strength. It's going to have some fast and slow efforts - we're going to be using all the hand positions - in and out of the saddle working hard..." "It's going to start getting a little bit harder, hand position two..." I didn't know what I was going to be watching for a minute there!!

[@sylvipuente]

You are the Best!!!!!

[@teresadepino6975]

THE MOST BEAUTIFUL SPINNING LESSONS ON THE WEB, SIN THAT FOR YEARS YOU HAVE NOT POSTED

[@iamspecialised]

Mr. Stephens has got his champions bands on the new GCN kit. That's really cool!

[@davestarr519]

Good little session IMO, pretty much like every spin class I've done...& I've done quite a few.

[@nmcelroy3540]

Oh ok... New workout and new kit! They FINALLY gave Matt his national championship bands! Lol. Happy new year!

[@GordonXavier]

great video!

[@juliejames2077]

Really enjoyed this workout!

[@suzypickett2843]

Love doing this workout! Thanks for helping motivate. Suzy

[@sheridanalexis2032]

I live for these sessions.

[@lukesullivan7189]

Love the new kit

[@HanaaNay]

Thanks for this great workout! This was hard, but fun.

[@emmajames1905]

I really enjoy the videos that matt, si and dan have done.I didnt like that this session wasnt explained at the start so I couldnt plan my gears and efforts.looking forward to seeing more though!

[@skinnyguru1203]

Wow! This class kicked my butt! I did and extra 2 minutes to get @myzone MEPS to 100! 🤢💯

[@rosapena6921]

Great workout could you list three workouts that could assist in losing weight.thank you