30 Minute Short Sharp Efforts

Welcome to another GCN cycling training session! This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts - enjoy!
The Session:
5 Minute Warm up Ramp (1/10 - 9/10)
1 Min Easy (1/10)
15s Sprint (10/10)
-5 Min Ramp (7-9/10)
X4
3 Minute Cool down
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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.
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[@GCNTraining]

Did you enjoy this workout? Let us know 👇

[@cup_and_cone]

This workout was great, but I wish these were an hour long. I find myself doing more riding before or after these workouts to get at least an hour's worth of riding done.

[@lord_doddington]

Great workout, but isn't the one in the description!

[@sufianuar1345]

🥵🥵🥵

[@andrewrowat7065]

@@lord_doddington yup, it is actually : Warm up followed by : 90 seconds at RPE 9-10, 30 second recovery then repeat for 5 times, rest for 2 minutes then repeat the first set of efforts again 5 times: 90 seconds at RPE 9-10, 30 seconds recovery, then cool down. Quite like it though - short but 90 seconds efforts with only 30 second recovery, times 5 is a nice short but tough session if you gauge the hard efforts right.

[@easternbrown]

Thanks James nice one, just different to what I expected - the explanation in the description above does not correspond to this video.

[@skiddymark]

another great session from GCN. killing this type 2 diabetes with healthy eating and these workouts everyday. keep 'em comin!!!

[@mode4084]

The aesthetic cues of this studio are such a mood-lifter. I'm from South Africa and I truly appreciate yol guys' work.

[@gailhardy3476]

Loved this session and so appreciate Hank talking through to distract my pain. Good to see pro cyclists suffering with me

[@stephanierandles2060]

That was a killer! Loved it! Hoping to see a new 40-45min low cadence hill climb sufferfest soon!! 🤞🤞

[@natasawarasch4704]

I would love that

[@rachellehaddock2364]

Love the straightforward nature of this workout- no thought required, just effort. This workout packs a punch in 30 minutes. Thanks a million!

[@andrewjgarcia3543]

What a butt-kicking good time! Thirty minutes went by so fast and thank you for the encouragement through each effort! That was a tough but good workout!

[@ericwatts9125]

God that was next level hard mate! Well in for managing to talk haha

[@martinbrennan1873]

That was horrible! The hardest of your sessions yet and I’ll be seriously disappointed if I don’t emerge as a 64 year old MVDP come the better weather. Great training tool with a basic turbo. Well done!

[@icetonky]

Recently discovered GCN training vids.... they've been a lifesaver during lockdown. As much as I like the other presenters, Hank is the training don. Keep the vids coming.

[@jallmandinger5165]

Yes! Did this at low RPM 50-60 with high torque to simulate sharp mountain bike climbs…totally gassed me! Thanks GCN.

[@brian2066]

I have been doing these sessions 5 days a week. I have lost 18kg in 10 months. Changed my diet and now feel in excellent shape. I started out with one of Manon’s workout and never looked back,she is an excellent presenter and her encouragement is always motivating. All the other presenters also do an excellent job at conducting sessions. Hank is such a comedian 😀. Well done to each and everyone of the presenters that produce these great workouts.

[@GCNTraining]

Great work Brian! Thanks for reaching out 🙌 Glad you are enjoying our content!

[@josephfritzl3310]

Guys, could you do a session for long hill endurance? Cycling is great for us guys in the military and I’ve found the session great for build up following a bad injury.

[@SeanGCorcoran82]

They have a 60 min endurance one which is pretty good.

[@megansennett434]

Haven’t done effort like this in a while! Thanks for pushing me past that comfort zone😅 Love all the GCN sessions!!

[@lchiarelli0]

Fantastic 30min! 45min rides (about the same intensity as this ride) are my favorite. The red lighting was cool too.

[@SPURSAndy5791]

Bloody AWESOME Hank. More sprints like this please. My #1 thus far.

[@rocketroberts9684]

Great workout GCN, thank you for making these videos. Life savers during this time when most of us are inside!!! 30-40 Minute workouts are perfect.

[@gc2137]

Total buttkicker but one of the best classes ever! Thanks Hank!

[@dawnbadal4647]

Great workout. Greetings from Trinidad and Tobago. And Houston Texas

[@natasawarasch4704]

This one is always a killer. 🔥🔥🔥

[@tomroman4674]

Wow. So much for a slow start to the weekend! Hell of a ride.

[@baltischebeer]

Love the short trainingsessions. The support of Hank and the pumpin techno music kept me going and going and going... Really love these video’s with this kind of music! 🎶🎶

[@rebeccalangdon733]

This is one of my favorite rides. I do it at least three times a week! Thanks GCN/Hank!

[@BildungInteraktiv]

brutal and brilliant ... 90 second efforts, that's the range where it hurts the most, at least for me ... minimal recovery ... good warm up ... love the new videos

[@stefanieb.6635]

One of my favorites! We want more in 24. ☮️&❤

[@cassandradarrough6082]

Freakin great!! Definitely felt the efforts and had the Hank level sweat at the end to prove it! The way he talks through the tough sections always encouraging kept me motivated and I pushed through every section and stuck like glue to 30 second rest periods. No more no less. Thanks!!

[@r.massattack4052]

That was another great workout from the GCN Team. I really enjoyed the pain you brought. Can't wait until tomorrow for the next workout.

[@mariannaflores7265]

You’re the best! Couldn’t have completed it without you thank you. Loved the music!!! More techno music pleaseeeee

[@jamessargeant6303]

90 second efforts is really hard but a great session. Thanks GCN

[@simplebeautiful7923]

James we loved the session!!! Nice job. Don't stop pumping the videos. Love it man! Wuuuuuuuu!

[@neilharris4479]

So so so HARD....love it. Keep it up Hank & GCN. I know everyone has different HR profiles but out of interest it would be good to see the presenters live HR displayed on screen during session.

[@miccmck]

Luv the 90 sec high tempo. I found it very challenging...excellent workout!

[@michelleguraieb2132]

Enjoyed this workout so much! More like this one please! So sweaty!

[@louisevictoriayesiltepe3773]

When I learnt new GCN I was like hmmmm workouts look easy.. but as I’ve started to give them a whirl … love them 🤍🤍 thanks so much I do a 10 min skip before n then a 5min swim in pool for finisher! Great workout!!!

[@thejoyoftravel7352]

Killer Monday morning workout ☺️

[@bdanielnikolich1]

This session kicks my butt every time!

[@mollyweyrens2458]

Great session! Appreciated to encouragement that was a good balance. No talking at times is also appreciated!

[@SeanGCorcoran82]

Hardest one yet. Harder than 60 min endurance. Loved it and hated it at same time. Keep them coming lads and ladies...

[@poppy6425]

Love, love, love this session. Thanks Hank.

[@graemeturnbull1884]

Hard! But smiling.aching but smiling. Recovery Guinness needed

[@davidquigley1176]

Still good after all three years!

[@saullyfoo]

Good video, 30 minute classes are my favourite. Can you please do a cool down stretch session too? I think they are on the normal page but they get lost because of all the great content

[@tonks1968]

Hank that was Brutal buddy. Loving these sessions. Lost 9lb in 3 weeks working out 5 times a week on GCN Training! Keep it up and thanks

[@shaundudgeon9286]

Short but sharp! Good session to make you feel like you are working hard. Many thanks. 👍

[@patriciamonicadiasluna9591]

Great session! 30 to 40’s” does the trick, specialoy during the morning before going on with your day! Cheers,

[@paulelson7616]

Your wearing us all out ! Great work out and another wet hat !

[@bodyworksclinic2393]

Excellent session thank you. Right now I’m not able to exercise above 8 because of a recent injury and this still allows me to get a solid conditioning workout

[@tanislindberg4829]

Like the music. Great energy. Enjoying the sessions.

[@TheAlPod4]

My new favourite channel. These sessions are immense!

[@cher-anntexter1277]

This was tough and I loved every second of it!!

[@megmyles2790]

Love this super fast hard workout!

[@dorilewis]

Thanks for pushing me through the last 20 seconds of each effort. That was a sweaty one!

[@emilyantcliffe6418]

Read short sharp and thought that will be a nice “easy” session (well easy for GCN). How wrong was I?!! Cracking workout!!

[@suziesweeney1056]

Fabulous, my favourite session so far. Thank you

[@jakobschiek9513]

Thanks James, you talking is what keeps me going during this great sessions.

[@ttsprofsr13]

Love the new rides. I am still a somewhat beginner on the bike and love these sessions. Can’t wait to see what’s next. This was a truly wet hat session!

[@lisacalhoun8080]

Great work out for such a short time! I’m drenched in sweat! 🚴‍♀️

[@AllAboutAutoandPropertyIns]

Brutally good. Probably should have picked a different workout the day after a hill workout but was rewarding.

[@mplsmdj]

Enjoyed it. Thank you. A great and effective 30 minutes.

[@RuthSuet]

superb choice of music . really motivating. likee this

[@shaundudgeon9286]

Excellent session, thank you for the motivation and encouragement! Hard but really feel like I’ve made my body work hard- and I’m sweating!

[@shandi18]

Brilliant hard session, next level. Keep these coming by!

[@freekreuter4965]

Great session GCN! You always get me trough the colder season on my tacx 😄. Now its getting a bit warmer outside, i will hopefully see all of you next winter. Many thanx!!!!

[@tannerchoj]

Love the longer intervals!

[@natasawarasch4704]

This is probably... NO This Is The HARDEST session. Hit my max❤️ 4times .... a hell of a session. Wow 🤩

[@vanessathirlwell2688]

Great workout....it was a mental battle to even start peddling today but you gave me the mojo!!!

[@naybran6284]

This was brutally great! Loved it..

[@amydavies2302]

Really good session loved it prehaps a 45 seconds rest in between 🙏 🙏

[@kelliburmeister3618]

The Hank another super session u r such an encourager sure does help to finish well on these hard rides ❤

[@stefanieb.6635]

One of my favorites!

[@sherlycoronado5659]

I definitely felt this one. Loved it!

[@DAngeloAutoTV]

This one is awesome! Crushed it today. 💪

[@thepedlingprophet]

Great session, I think old guys like me probably need a bit more of a warm.Discovering these vids has been a very big lockdown positive.Thanks!

[@janedyer4611]

Great session . My thighs are burning!

[@paulbradbury4397]

Great session, loved the Delia Smith reference too!

[@oliverstringham5308]

Terrific short session!

[@arttrejo3201]

This kicked my butt !!! 💪🏽💪🏽💪🏽

[@ImogenStean1604]

Great workout! Really noticed the difference out on my Rd bike other day . Iv been doing these videos on my turbo/old hybrid bike throughout winter

[@joannecarroll447]

Wow.. that was tough. 😅thanks GCN for the amazing workout videos. 👍🏻

[@greggdavies5827]

Great sesh Hankmeister!!👍my first decent go post Covid in January. Needed that!

[@olivermanning6947]

I’m suitably done in, nice one Hank.

[@johnmcquillen9104]

“You’re going to absolutely love this session” you said; I did when it was over! Great work Hank. These sessions really help me structure my riding improvement - thanks GCN

[@agnieszkabieniek4930]

It was a killer, but i love your videos. Been working out with you for a month and am enjoying it 😁 (sweated but happy) 😁

[@Tio_Nel]

Wow! Great way to kickoff the day. Thanks

[@chanigalgut1953]

When I read "short sharp efforts" I was expecting them to be 40s efforts at max , 😂 my heart sank into the floor with those 1min30sec periods of pure torture. But as always, felt amazing when I was finished and could eventually feel my legs again. GCN does it again!

[@marksimcox7779]

Wow, I did this one after Connors 40 min HIIT, super tough, but we all love it!

[@andrewstahly2800]

Awesome! Toughest session yet.. these sessions are working well for weight loss. Thanks again!

[@holricha9]

That was killer. Great session!

[@debraschroder8279]

My legs are suitably finished!!! Aaaawesome!!

[@amiehoult8773]

Loved this video really pushed me. Would like a low cadence steep hill climb please x

[@scotthealy4290]

This workout was awesome! Getting back into indoor cycling again and this workout was a killer! Loved it though. Please continue to do more of these 30 minute training sessions.

[@bikerbwoy]

Cheers GCN, getting me through the lockdown gym closures! Keep em coming! 👍🏾

[@olivermars8715]

Clucking bell!! Brutal but beneficial! Off to recov....

[@draysk3899]

LOVE THIS RIDE

[@tommyslifediaries]

I can’t thank you guys enough! You’ve helped me lose 2 stone so far . Did your HIIT workout videos throughout last years lockdown and just got on to these new ones. Love the whole team ! Thanks guys

[@angelalourenco2469]

God! This was the most difficult one! Thanks :D

[@dojiqueen6711]

Best killer session!! Thank you!

[@ehbronner]

That was really challenging, gut good! Thank you!!

[@PhillioDoede]

Great season! Really like the music used for this one.

[@majdakovac76]

Am I dead? 😂 I love you. Thanks!