Super High Cadence Sprints! | 20 Minute HITT Indoor Cycling Workout

Get your legs spinning (and burning) with these 30-second high-cadence efforts. This is an intense but quick HITT workout, that increases your cycling fitness when you're stretched for time.
00:00 - 2 mins @ 2/10 (80 rpm)
02:00 - 0.5 mins @ 4/10 (80 rpm)
02:30 - 1 mins @ 6/10 (80 rpm)
03:30 - 2 mins @ 3/10 (80 rpm)
05:30 - 0.5 mins @ 9/10 (80 rpm)
06:00 - 0.5 mins @ 5/10 (80 rpm)
06:30 - 0.5 mins @ 9/10 (80 rpm)
07:00 - 0.5 mins @ 5/10 (80 rpm)
07:30 - 0.5 mins @ 9/10 (100 rpm)
08:00 - 1 mins @ 2/10 (80 rpm)
09:00 - 0.5 mins @ 9/10 (80 rpm)
09:30 - 0.5 mins @ 5/10 (80 rpm)
10:00 - 0.5 mins @ 9/10 (80 rpm)
10:30 - 0.5 mins @ 5/10 (80 rpm)
11:00 - 0.5 mins @ 9/10 (100 rpm)
11:30 - 1 mins @ 2/10 (80 rpm)
12:30 - 0.5 mins @ 9/10 (80 rpm)
13:00 - 0.5 mins @ 5/10 (80 rpm)
13:30 - 0.5 mins @ 9/10 (80 rpm)
14:00 - 0.5 mins @ 5/10 (80 rpm)
14:30 - 0.5 mins @ 9/10 (100 rpm)
15:00 - 1 mins @ 2/10 (80 rpm)
16:00 - 2 mins @ 9/10 (80 rpm)
18:00 - 2 mins @ 2/10 (80 rpm)
Useful Links:
Everything Cycling. All In One Place 👉 www.globalcyclingnetwork.com
Visit the GCN Shop 👉 gcn.eu/gcnshop
Ultimate Indoor Cycling Guide 👉 gcn.eu/a2d
🎵 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
The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.
Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans - everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
Welcome to the Global Cycling Network | Inside Cycling
Thanks to our sponsors:
Pinarello Bikes: gcn.eu/Pinarello
Camelbak: gcn.eu/Camelbak
Canyon Bikes: gcn.eu/-Canyon
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Selle Italia: gcn.eu/SelleItalia
Zwift: gcn.eu/Zwift
Shadow Stand: gcn.eu/ShadowStand
Precision Fuel & Hydration: gcn.eu/precisionhydration
Watch our sister channels:
Global Cycling Network - / globalcyclingnetwork
GCN Tech - / gcntech
GCN Racing - / gcnracing
Global Triathlon Network - / gtn
GCN Italia - / gcnitalia
GCN en Español - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Français - / gcnenfrancais
GCN Japan - / gcnjapan
Global Mountain Bike Network - / gmbn
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn

[@user-pq8ru5yy1k]

WOW! If you need or want a short but hard/intense workout…do this one!! Best short time workout I’ve done here.

[@GCNTraining]

Let us know how you found these high-cadence efforts!

[@shellymahardika2752]

THAT SNEAKY 1,5 mins was a real killer😮‍💨

[@alexishester329]

I did this after Connors 40 minute cobble session. I was dying on the last effort, but loved it. Great session

[@amyflowers2435]

2 minutes at 9/10 at the end was brutal! Great workout. Thank you!

[@CecilyRein123]

Would love more super high cadence workouts - this was brilliant!

[@shcheerchic1011]

I’m surprised no one in the gym came to check on me with how hard I was gasping 🤣 awesome session as always 👏🏻

[@InfiniteNesmith]

This was SO MUCH harder than it looked in the breakdown. Absolutely brutal! Definitely going to come back to this one and see how much stronger I can get over time.

[@maze9774]

The short sharp sessions are great for really pushing beyond your limits. 👍

[@user-me2qv1ju3p]

I love these workout sessions!!!

[@pastofy]

Another great session. To lazy to sit on the roller for a long time, so this hard short sessions fit me perfectly. I be back for more 🙂

[@user-pq8ru5yy1k]

Agree with other comments. A fantastic, tough workout in short time. One I’ll now go to when time is short but not looking to take a day off either!

[@judithharris-deans3606]

Just did ur low cadence session followed by this 1 💪🏻 OMG I’m wasted!!! Thx Connor AMAZING!!! 🥵🤪😀

[@emmafuller1165]

Crackin’ session! Loved this. Thanks a million.

[@Thumpersbroadcasts]

More like this, definitely one of your best videos!

[@quinnchan9264]

Excellent! Thank you Connors!

[@sawyerhooperknutsson1573]

Great session

[@marijarilkovska9170]

More of these! Thank you ❤

[@lchiarelli0]

Love this! Thank you GCN

[@allynaeward8863]

That was a cracking [ tough] session! ❤ed it.

[@stefanieb.6635]

Awesome!

[@dida6972]

Great session as usual. Thanks guys🎉🎉🎉❤❤❤

[@isabellekheradpir4944]

Great workout ! Short and sweet!!!✨️

[@3cybex]

Great traing. Love your workouts

[@katherinechiarello5967]

That was brutal!! Thanks for such a hard efficient session.

[@HeddGriffiths]

Very good workout! Just did a Zwift sprinting session and then this!!😅

[@nataliewallace4657]

Awesome session Conor thank you

[@sabinesteinecker-mikkat5492]

Love it👍🏼

[@mkofinaki]

Short yet powerful session. Thank you 😊

[@davidquigley1176]

Fantastic. 🙏

[@bear3ish]

Amazing! Thank you!

[@christineveith3886]

Loving this one!

[@markdraycott5520]

Great session, definitely kept me on my toes!!

[@artemrakov]

Bloody amazing! Thank you very much!!!

[@user-hn6hv3ow6m]

great stuff!

[@wassie9]

Gr8 one,loved it!!

[@matthewoconnor2593]

So amazing! So very amazing!

[@siamuddin797]

This was 🔥

[@IACR]

Great ride!

[@cohesionservicesglobal]

Great ride👍👍

[@llinoshughes9640]

Loved it 🎉❤

[@joesinclair6191]

Another great session. Gonna fall over now.

[@unfoldstories154]

Great session Thank you ❤

[@amiehoult8773]

Love it thank you

[@adamusprech6993]

Cracken Session thanks!

[@megansennett434]

Love this short intense workout! Great stress reliever at any time of the day😅

[@suefugle9465]

Fab session for a Monday ❤

[@nicklawson7750]

Great session.

[@DJMcCabe3]

Short and efficient! Gracias!

[@DeepakSingh-pf7sy]

Awesome and brutal at the same time! What a way to spend 20 mins! 👍

[@robgiles9992]

Great workout

[@bruhmoment6610]

Brilliant well done to all

[@cathnz9726]

First week back after breaking my toes, this is brutal - but being added to my playlist. Whooo!

[@matthewoconnor2593]

This is a great one to do twice

[@johnsheehan1790]

Awesome 20 minute session 👌certainly packs a punch. Thanks Conor and all at GCN👍

[@craiggalway1768]

Booom💣💣💣💣💣 not bad for a non Manon session ❤❤

[@stephaniec.8433]

That was brutal and savage! Thank you gzys!

[@artemrakov]

Great session thanks to GXN and the team in the dungeon!

[@ghaffar23]

Appreciate the advice on "resting a couple days" -- I'll take that to heart, Connor 🎉❤🎉❤🎉❤

[@arcangel7097]

❤❤❤❤❤ the session

[@hegebakke2944]

Two 👍👍from me here in Norway 😀

[@Superduke7079R]

Ohhhh my.....that sneaky 2 minutes!! TBH I'm glad I didn't know it was coming, great stuff ❤

[@valerieorlando8472]

Great session. I did it after Manon's 22 min. intense. At 60, I feel great thanks to your team!!😊

[@2rabuildingworkshop134]

🎉🎉🎉 awesome

[@J_B86]

The last block was intense... Let's GO!!

[@Lee-Angel]

Brutal I like it ❤

[@user-dz5bi8pg5e]

OMG very tough but brilliant

[@paulsimpson3874]

That was brutal, loved it, but it was brutal

[@danieldass6968]

What a surprise workout to have at the end!haha beating Hank, that's something we would like to see. A challenge between you and Hank!🔥❤️

[@guywatkins3951]

This was epic. Thirty minute session would be super spicy. Ahhhhh Yeah🏄🏼🏄🏼🏄🏼

[@aracelygutierrez8430]

Fantástico

[@rebeccalangdon733]

🔥🔥🔥

[@cwphat1]

more please❤

[@michealofloinn2539]

Two weeks of the bike and back with a real bang😅🇮🇪☘️

[@simonberwick6191]

As commented above I’m sure. These sessions are superb, I feel like I’ve done a 2km erg test 🖕🙏🙌

[@julianrebolledo3766]

Damn! I’m dead 😵

[@annetterall7292]

intense 20 min. yeah

[@rtravisbeeson]

SPOILER ALERT Nice little 2:00 kicker at the end.

[@user-mk2xj3fu6u]

Had a KRAKEN time!!❤

[@paulhammond5321]

What's happened to this week's training video got set up on Tuesday evening ready to follow the latest video but it never appeared 😢

[@KD--sj8eo]

Hard one

[@JessicaHansen-gb5xn]

Oooh those last 2 minutes👌😅

[@valesettembre]

What do you reckon would be the best training for a long Bikepacking journey? My wife and me are planning to cycle 1250 km of the wild atlantic way with a detour to Dublin in about 3 weeks? Thank you so much for the great session! I really enjoy them (type 2 fun😅) whenever I can.

[@magaosariemen]

🎉

[@Heybreathworkapp]

WowWee.

[@stevefroggatt7647]

HAAAARD!!!!

[@user-nf6uj7gu3j]

Top. Can you make a 45 min clim training.

[@lukesimmonds5470]

Ouch

[@danieldass6968]

Did GCN do a live session before? Would be fun if we had once a month live session.

[@Mfbxjma3]

Tough 🚲

[@MattEthier89]

Not for the faint of heart. Or the full of stomachs...

[@dazzerpaul4302]

Tough session.

[@SimonHarrop]

Short power punch session, oh yeah.

[@valeriou.5592]

How I would love to be there physically with you😢😢😢

[@brianhunt914]

Owch

[@MrSmid888]

42yr old I hit 176bpm. Killer. I’m no athlete. Fair weather cyclist. 🎉

[@MrSmid888]

I was empty by the 2 min ender 💀⚠️ 16:06

[@mill2973]

'promosm'

[@stevenl2092]

Not fun. But much needed!

[@davidarca4386]

Nearly died🤪

[@TiffanyMikaTheLadyGolfTeacher]

Thanks Conor 😅the eggs are sizzling on my legs 🦵.. thank you 🙏🏽