Fast Fitness Workout - High Intensity 35 Minute Indoor Cycling Training

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In association with Elite & CycleOps.
Simon puts you through a tough training session of Micro Intervals, don't let "micro" fool you though, there's nothing easy about them!
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This training workout is ideal for developing your speed, and increasing your ability to hold onto groups on the climbs as well as the flat. These intervals and tempo sessions are great for mimicking the efforts involved in a paceline or responding to an attack.
Let us know how you find this session in the comments below 👇
Here is the details of this workout session:
Warm Up - Effort level 2-5 - 7mins
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Easy riding - Effort level 3 - 4mins
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Easy riding - Effort level 3 - 4mins
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Cool down - Effort level 3 - 3mins
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.
You should check out our other fitness classes...
Full playlist here: gcn.eu/gcntraining
You're going to need to recover well after this. Here's our guide: gcn.eu/1O3Vjis
Watch more on GCN...
HIIT - 25 Minute Cycling Workout - Hill Training 📹 gcn.eu/7n
Power & Strength Training: 40 Minute Indoor Cycling Workout - Passo Giau 📹 gcn.eu/powerand...
Photos: © Bettiniphoto / www.bettiniphot... & ©Tim De Waele / www.tdwsport.com
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Leave us a comment below!

[@gcn]

Let us know how you found this workout!

[@PerBarholm]

as anyone made this years GCN workouts in zwift? would love the zwo files :) then I could watch the video whilst the kickr is in ERG mode :)

[@alexfugate22]

Fantastic session!!

[@jpowerwayvon]

Global Cycling Network great ride, thanks.

[@reneeroath1048]

great! really hard, but I loved it. I honestly saw an improvement on the road after i did this one.

[@davidliu5292]

LOVE IT!!! Please make more videos like this 😂

[@naimi9584]

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.

[@nathanmarineau3993]

5 years later, still coming back to this one! Thank you for helping me stay fit!!

[@markweymouth6438]

This 35 minutes does me far more good than my relaxed hour sessions. Thank you from Somerset UK 👍

[@robtortolo8135]

I’m loving the GCN spins, especially cause cause it’s not a “boot camp” workout and I’m loving that you aren’t yelling at me! 🇨🇦

[@WholeHealth]

We used this workout for the WholeHealth team lockdown turbo today and it was great. A short rewarding, painful effort that helped us forget what's going on outside for a bit. Forget everything except getting through the next interval, in fact! Thank you.

[@glennmyles7970]

I am always going back to these training videos. Simon is superb just so professional generally and has a relaxed quirky personality and great all round knowledge that keeps you returning to G.C.N on many fronts.

[@bluetickbeagles116]

These guys from GCN are phenomenal. I use their cycling sessions for cross training for Spartan Races and I consistently finish in the top ten for my age group. GCN is priceless!!

[@BudgetGainsByJJ]

gwen keto cool, I've noticed cycling has helped me with running and boxing too... I suppose it's great for all round fitness

[@blaquaman1739]

I stopped with 13 minutes left walked away from my bike, thought about what I was doing and got back on to finish 💪🏾

[@alfredthabiso]

This workout will make you sweat like pig!!! I have to say I love the indoor training videos GCN makes

[@mayfairxtz2]

This is my favorite workout! I’m sweating like crazy and I’m loving it !

[@Niumachine]

Yeah!! Great Trainning session for COVID-19 quarantine time. Cheers from Mallorca!!

[@TonyKapeller]

Just finished this one. It was very very tough but I loved it. Makes bring indoors very enjoyable. This is going to improve my cycling for sure

[@kevinkerns7651]

This 34 minute ride goes by quickly. The endless series of sprints are enjoyable (after you get off your bike).

[@cgcollgriff]

Incredible! Love this one 😂

[@morrisdavis2273]

Once again GCN delivers the goods. This is a good start to my day, I'm riding this one 3 days out of the week and for the other two days doing the hill climb intervals. Great winter workouts, thanks GCN.

[@meganstaropoli2883]

Back again! Tough one! But love the instruction, explanation and challenge. Also love imaging myself chasing Alberto or even better, Matt Stevens. =) Will be back again. THANK YOU!

[@DrewMather]

Really nice session, Simon! Thank you so much to you for leading the group, and all your efforts throughout the session, as well as the efforts of the group. Great job all around! Very inspired to keep training! Cheers!

[@armahthetrainer]

Amazing! You are a champion for talking through that. Geez... tired... 🤕 Phenomenal effort by all. 💪🏾🔥✌🏾

[@dereckburgess5690]

Thank you to all the GCN team ... your workouts set me a challenge everyday. Fabulous stuff .

[@johnkenny681]

Best 20 minutes of my day. Getting fitter after every session. Thank you.

[@royalewithcheese1000]

GCN is the greatest thing that's ever happened to me. I've been training with you guys since 2013 and you guys are champions - I live to emulate you.

[@hoggy1707]

Great video and well done on the advert being after the effort 👍

[@dusacuplutapeluna]

I absolutely love this! I'm 100kg and this make me feel alive, and every cell of my body is grateful after this workout!!

[@NiKo-fu9yp]

This is borderline torture. Love it felt like my heart was gonna pop

[@cathnz9726]

I do these videos on a spin bike at the gym as I don't have a bike any more but I find them great! So hard but so rewarding! I like to think, if I can get over my fear of biking around cars and buses, then these will help me a real bike too!

[@lisacalhoun8080]

Wow, I did not expect this workout to be so difficult!! Amazing! I'm so beat!

[@gcn]

Good effort Lisa

[@robjones6741]

Your training vids I've done so far have been awesome. I burned over 500 cals doing this ! Proper hard work !

[@BarryMcKee3906]

My sweetie and I just did this workout session. Awesome!!!! Great high candence training. Thanks gang. You're the best!!!!

[@owenthomas2010]

Magic work out, Simons coaching voice and encouragement , very, very good.

[@GotLoveQM]

Just finished this, I'm dusted. Thank you guys!

[@BigAlpha365]

I have been working out with this particular video for almost 2 years and it has been a huge help.. Twice a week Wednesday and Friday.. Thank you for sharing..

[@dereknovaes]

That was fast and fun! Love you guys!

[@flavastarinthemaking]

This is brilliant, I'm new doing this and I love it, especially in this lockdown 👍👍👍

[@caya8516]

This is now MY FAVORITE ❤️❤️❤️

[@asheahluwalia5032]

Fantastic high intensity , short workout. Will leave you breathless !

[@eleonoraceci1388]

Excelente entrenamiento, ideal para la temporada invernal, llevo cientos de sesiones, sería genial que fueran subtitulados en español.

[@ssmmothers]

Fantastic set of indoor workouts.20/40’s I absolutely love and the climbing workouts really make me push myself hard..cheers

[@running4fun863]

I do this session twice a week mon and thu. Absolutely brilliant my legs are stronger, made me faster , I hardly have to stop at lights as I know how to time it.glad no nutter on my commute to work. Love it

[@maze9774]

Haven't done this session for a while. Forgotten how tough it is. Great motivating instruction. Thank you.

[@noahwilskey2485]

This kicked my ass and in the best way possible can’t wait to hiit this one again!

[@digitaldogs233]

This is one of the things that brings me back to using a cycle and that's the fitness side to it. great upload

[@stevenmassheder5494]

Never watched a session before and always struggled away watching music videos but now I'm converted to your training videos it's hard enough to be inside on the turbo but now listening to Simon talking through the pain actually helps the session pass by thanks Gcn.

[@antonjps6119]

I double the session and it feels great

[@cherrysullivan1984]

Great workout. Took that last set in a standing climb- prepping for spring rides in hilly Vermont.

[@softie30]

Love this session, it’s one of the best. Conner is pretty motivating. Thanks GCN.

[@MariaLauraChiriacesc]

Hi guys, I love the indoor training videos. Please keep up with the good work!! Best wishes

[@B4G-B4G]

Still love this workout🚴🏻‍♂️💨 Sync’d it with zwift workout erg mode and works a treat 😃

[@ranrunnn5280]

I have a primitive no frills Schwinn spin bike that was given to me. After researching "Carol" bikes I needed to find some HIIT Spin Videos - Thank You!!!

[@frankv2853]

Love this and other workouts. I was riding the Caledonia Etape the other week at my turn at the front of the chain gang, I was giving the same chat to my fellow riders behind me as I put in the power "Contador's / Beaumont / Boardman is up ahead, let's keep with him, let's get ready to make our move! " Glad I'd put this training in!!

[@renemunoz8380]

I'll definitely try this one with my fixed gear bike on rollers. Great video. Cheers from Chile

[@AnarchyVR6]

He hecho el entrenamiento 2 veces en bicicleta de pista sobre rolos, es muy dura pero buena!

[@andrew.mcvey.5242]

Thank you GCN crew. That was a beast! Loved it. Will you do another 20/40 video soon?

[@samanthajames6792]

OMG!!! What a work out. Tough but amazing. Thank you. Loved it.

[@pvismans]

Really loving these indoor workouts. Getting ready for a weekly sportive in Colorado!

[@skipchasey5935]

Good workout! Very glad that the only advert came during the final cool down.

[@davidcbzo2132]

Doing this 3 to 4 times a week with this quarantine thing, you guys are monsters riding the bike. I love this workout, please post more like this yikesss

[@SelimKrespin]

Thank you guys for awesome training

[@talokend4874]

This is an awesome workout! Get back to this type of session!

[@hadhertz]

incredible work. one of most dificults and with very good results. thanks gcn team

[@bobp5523]

I really liked this workout. The 20/40 intervals hit the spot.

[@Killerwhitefluff]

Hands down my favourite session.

[@cindyg8995]

Great work. Your explanation was so helpful. Thank you for helping me get out of bed today.

[@beersburgersbikes9830]

Just watched the show for warm up now lets see how this goes!

[@bttr0007]

this is brutal and i love it!

[@weekendbikingwarrior360]

I've done loads of your vids in the last 6 weeks... however this one.. ( set hard in terms of my dumb turbo regarding resistance) is AWESOME for MTbers... my lord... on max resistance on my ancient little turbo... ( you've got me to progress from the easiest..) I was destroyed. Massive grats... just what I needed. Sat down, hard as hell... perfect. I had to have a lie down after.

[@running4fun863]

Brilliant every time.

[@ironman100561]

Just found this one. Brilliant session

[@giaspe2075]

Great one ! Good short session ! Thanks

[@mobiusphantom3489]

There’s no bad ones. Another killer workout.

[@Talkingrain67]

GCN workouts world best channel! Happy 2022 guys 🌸🥂

[@jeffhilovsky3727]

Need more of this type training!

[@marcsanford1916]

Great workout! Especially after my legs felt completely dead from the GCN workout I did yesterday. So needed during this Covid epidemic. Thank you GCN!

[@lutalivremza]

nice workout... i use it to complement my grappling performance..

[@gabencetyyy]

Thank you for this workout! Awesome video! I have a bike at home and these videos are my life savior, perfect for a home workout

[@jean-francoismigneault7612]

As said by the coach, this is a brutal session. Feeling so good 😊

[@meganstaropoli2883]

Merry Christmas! BRUTAL workout but AWESOME! Alberto Contador, WATCH OUT! BOO-YAH! Thanks GCN!

[@19cherokee]

I'm in bits! If that means completely wiped out and a sweaty mess, then I am definitely in bits!!! Thank you for another great one 👍👍👍

[@Edq51]

Total GCN madness!

[@skinnyguru1203]

Great class and my first time doing micro-interval.

[@conniewaldrep225]

Awesome set. I cannot wait to instruct this one once we get back to the Y!! Thank you for all your great workouts.

[@manga4774]

LOVING these videos as cardio while I put my first, love, running while i figure out what happened to my hip 😭 no excuses tho, i can go so hard on bike and hip is never bothered.

[@epic1285]

Another awesome spin! Thanks GCN for your commitment to training!

[@beckypower5689]

Great session, my favourite GCN one so far, thank you!

[@monicarossirossi5203]

Thank you for this hard training!

[@simnikiwedelanto5541]

❤️

[@darrenlong7026]

Love this one! I’m partial to a grande fondue 😆

[@emitismoshirzadeh9911]

AMAZIIIING I LOVE YOUR SESSIONS

[@djlowes]

Love Lasty's new bike.

[@joanberenguer5894]

This man is insane!!!!!! Love that for me! 😅

[@mizjamieh]

I was skeptical of 20/40’s but you made me a believer!

[@karenno]

That was great! Time goes by quickly with micro-intervals. Thanks!!

[@alanakronstal4958]

this was the best. sweat factory. great ride!

[@fabianoleite836]

Lost for 15 min in the parallel reality of pain inside the microintervals. Great session!

[@osaze61]

Most outstanding, I made it to the end.

[@AnaMariaGonzalez182]

Thanks for the class and motivation :) Greetings from Belgium!

[@DC-wo2di]

What a great class

[@running4fun863]

My favourite training session and the improvement is brilliant. My avg eide 24 k sat and sun. I ride everyday to work .so thanks GNC.

[@DiogoAndrade30]

Completed!! 🤛🏼thanks

[@giovannischrikker4202]

Excellent training session, hectic...but I really enjoyed it. Great stuff.

[@gcn]

Good stuff Giovanni

[@wisebj2002]

Love working out with you guys!😊

[@enkhbayarulziibayar2467]

Thank you so much. Very useful