30 Minute Indoor Cycling HIIT Sprint Session | The Smash Fest

This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike. Intervals come thick and fast so concentrate and let's get through the session together!
The session:
2mins warm-up (1/10)
1 min increased effort (3/10)
1 min back to easy (1/10)
Then 3x
10 secs sprint (7/10)
30 secs easy (1/10)
1 min steady (5/10)
20 secs hard sprint (9/10)
10 secs easy (1/10)
20 secs hard sprint (9/10)
40 secs easy (1/10)
30 secs steady (5/10)
- 2 mins rest (1/10) -
25 secs MAX sprint (10/10)
10 secs easy (1/10)
10 secs MAX sprint (10/10)
50 secs easy (1/10)
25 secs MAX sprint (10/10)
- 5 mins rest (1/10) -
45 secs MAX sprint (10/10)
1 min 15 secs steady (5/10)
2 mins easy (1/10)
30 secs MAX sprint (10/10)
1 min 30 secs easy (1/10)
15 secs MAX sprint (10/10)
1 min 45 secs easy (1/10)
30 secs MAX sprint (10/10)
15 secs easy (1/10)
30 secs MAX sprint (10/10)
2 mins 45 secs cool down (1/10)
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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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[@easternbrown]

Manon is excellent at running these sessions. These max efforts with just seconds of recovery between them are great too. Thanks GCN

[@rinozan3433]

Mannon's voice is the perfect blend of sweet and savage. Great session.

[@michaelloftus7566]

Manons sessions always something to look forward to but also fear

[@mckenziehamilton2680]

Loved this session! What really made me feel like I was apart of it was the interaction between all the riders! Would be great to see more of that if possible!

[@GCNTraining]

Glad you enjoyed it!

[@johnsleeman9858]

Another day dragging to the trainer. Manon and pain cave crew immediately got me going. Thanks!

[@genibrown]

Love love love this template! I followed along while training on my rowing machine and by repeating the video, I got a kick-a$$ hour erg. Thanks for this one!

[@iamrichmon]

Loved the banter during “rest” parts. Best session so far! Looking forward to the next one!

[@weirdlyawesomemai6566]

I love how professional and calm Manon is with her sessions. Easy flow with her leading. I’ll follow her anyway,

[@mystiejacobsen5399]

Kia ora! I'm new to indoor cycling, just put my schwinn voyager on a bike trainer, these sessions really help me to do indoor cycling with motivation and with my best effort! I'm dripping with sweat and have a cold shower. All the way from NZ!

[@katherineparkes7463]

Did this session this morning before work, got lots going on at the moment and appreciate sessions where I end up not thinking about anything else but pedals, cadence and effort level. Use GCN spinning sessions twice a week, training and bike maintenance etc videos all great and really useful. GCN sessions have really helped during the last couple of years. Diolch yn fawr.

[@BildungInteraktiv]

Guys, what you are doing here is literally "outstanding".

[@patsyrabdau3187]

Great session!!! Love the fun the crew has with one another...makes the time fly🙂

[@jodietory1031]

Loved the ride, banter even more so. It's not often you ride and smile or laugh at the same time. Probably looked like a total nutter at the gym laughing away lol. Awesome fun x

[@groovinq]

Well done GCN crew! Another solid effort 💪🏽

[@strongmustachebear5564]

SAVAGE!!! Loving these HIIT sessions every morning 💪

[@xodianam]

I love the energy of this group!

[@patriciamonicadiasluna9591]

Another good snd demanding session! Those sprints really do the trick! 👏👍

[@riverdale666]

Excellent session! Thank you GCN for another great heart pumping workout!

[@ehbronner]

Another Savage Session from GCN. Thank you!!

[@thestrongmamatrainer3485]

Love the quotes from Mannie! You guys make me smile through the pain

[@TheJuyp]

Love it!! Perfect to start the day!! Boosting the metabolism🙌🏻

[@NicolaRMT]

Short term pain long term gain love love this session. Hi from down under 👌

[@mariannaflores7265]

This session WAS SOO GOOD. Loved the funny conversations too it made time fly by so fast!

[@alexthegorilla365]

I didn't have one single add the whole time. Thank you for the workout!

[@GCNTraining]

Thanks for training along with us!

[@ajt9470]

I love all your 30 min cycling Workouts. These sessions help me recover from my recent knee surgery and I really enjoy them. Though I don’t put as much effort into them due to the surgery but one day I will. Thanks to the GCN cycling team for all the help in my recovery 🙏🏽👍🏽

[@martincampbell7141]

Great session. The efforts at the end are savage.

[@sarastover9044]

Glad this one popped to the top today, great session!

[@jwolpert1310]

Killer session again! 30 min is my sweet spot; whatever variety you all throw my way is appreciated. Great job Manon! Aw yeah!

[@chriscorse4198]

Great session and new guests! Teamwork is the dreamwork!!

[@andreabartunek8951]

Loved this session! The short sprints made it feel like it went so fast! Loved the intensity!

[@nelcalb]

Wow! Intense and wonderful session, thanks!!!

[@omarwilson491]

I use this on the treadmill. It helps me with my sprinting and my cardio in general.

[@megansnopik6540]

thanks manon! an absolutely brutal session but your coaching all the way through was spot on. the banter makes me feel like part of the team ❤️

[@martyn2302]

This session kicked my butt... that last sprint was horrific but good... thanks guys

[@kimpretorius4289]

Viciously brilliant !!! WOW! Thanks Manon :)

[@tomj2559]

That was an absolute beast. Thanks!

[@dojiqueen6711]

Brutally beautiful!! Thanks Manon, you’re a star! Guest interaction is excellent- makes it feel like you’re out on the road with your pals.

[@shaundudgeon9286]

Great short, sharp session that flew by but you know you’re working hard. Thank you. 👍

[@antcoetzee6844]

Loved this! Thank you Manon!

[@amyflowers2435]

Those final sprints were killer - great workout as always!

[@susanamy1681]

Great session! Really enjoyed the banter between the team. Helps the time go by faster.

[@karischurig17]

Great session! I'd love more 30 min sprints!

[@surabelafabian9781]

Way to go Manon! Another awesome GCN session. I'll definitely put this one on play and repeat.

[@thekerker]

This was a killer workout. Absolutely loved it!

[@gennavance1216]

I love this session. More of this please.

[@stephenthompson9217]

Love it! More sprints with less rest time.

[@r.massattack4052]

Absolutely loved this workout. All those short high intensity sprints was grueling but awesome at the same time. I had to stay on and peddle through an extra 3 minutes or longer so I could get my legs back. 10 days straight for me riding with the GCN team. You All are Great.

[@flash_b_3602]

Just done this one on the rollers…track bike session is a real sweatfest. GCN is now my ‘go to’ for indoor workouts. 👏👏👏

[@vanitacalvio3229]

Wow...loved it!!

[@nicoleboothe8586]

This is very hard but also fun. I enjoyed the different sprint lengths!

[@RahulSharma-pl3ff]

Brilliant session! Thanks guys, I have become a big fan!

[@gencoleman8270]

Love this sprint challenge!! Thanks.

[@IoanSaid]

Can't believe I watched this while doing the dishes 😆 I am looking forward to getting a smart trainer though so I was passing by making sure these hadn't disapeared like the rest of the GCN+ videos.

[@kevinsmith2784]

Best GCN workout yet thank you

[@johnsleeman9858]

Great session Manon! Thank you!

[@truk64]

Thank you Manon! Butt sufficiently kicked, but feel revitalized! Great session!

[@trexty2]

Great stuff, thank you for an excellent workout. 🙏♥️

[@arcangel7097]

just great love the dynamics -repeated session love

[@LucyGoisD]

Wow! This session was incredible!!!

[@stanislavvlasov6855]

It was a wonderful session! I like the short sprints and the small rest between them. The session was much harder than I thought. Thank you, GCN.

[@kevinstafford1983]

Wham bam thank you ma'am! That was an amazing session. I really felt the burn on those longer efforts with the short recovery. Keep em coming guys.

[@leesascreations]

Thanks you guys! This was great!

[@koenvons1284]

Excellent session. I am a big fan. You keep me motivated and going. Thanks!

[@user-pq8ru5yy1k]

Great workout! Going in my rotation for sure!

[@sparx550]

Another killer session, thanks again Manon and gcn.

[@GCNTraining]

Glad you enjoyed the session! 🙌

[@ChrisBevrly]

Another great session!

[@DianeR7777]

Awesome! Tough but flew by 👍

[@amiehoult8773]

Great session. Love Manon great motivator and time went so fast thank you 👍👊

[@WebGlow-Design]

Great session! Love the humour

[@arcangel7097]

fantastic brilliant mano you keep us moving love the crew too

[@debsbuchanan2683]

Love the session but love the banter more... times flies with banter!

[@lauraking3393]

Great session! Keep love to see more sessions

[@stuartmcnicol4170]

Brilliant session, more, more, more, please.

[@amandajohnston2222]

LOVE IT LOVE IT LOVE IT AND U GUYS ALL ROCK

[@randyogneta1591]

It’s nice session!!awesome.. 🚴🏻‍♂️🚴🏻‍♂️🚴🏻‍♂️🚴🏻‍♂️👍😍

[@sparx550]

Awesome workout, thanks again all.

[@arcangel7097]

just gorgeous dynamic

[@rjnembhard]

Amazing session! Felt the burn!,

[@beatrixkrainer2356]

Great Session! 🤩

[@donaldmcintosh6545]

Terrific workout, thanks Mannie ! Great leading, clear instructions and fun camaraderie amongst the riders. That was a great way to get a lot of effort in a very short space of time. Well Done !! 🙂

[@amiehoult8773]

Loved this session not done sprints much but truly enjoyed this went so fast! Love the chat in between long rests made time go quick. Great session guys def couldnt have got through it without you 👍

[@michellementessi5531]

This session was amazing, just enough encouragement and great time keeping. More like these please. (Id like to challenge myself with a slightly longer one) keep up the good work guys, love this channel 🥳

[@rochellemolloy8895]

Great session! Wonderful to have a girl lead us 😊

[@kamfire98]

Another VERY tough session thanks for posting

[@marianaacevedo8958]

Savage! The best

[@alnomesamy]

Awesome workout. Thanks.

[@sarahdvorak4514]

Great session!

[@mohitmehtapro]

Most entertaining session so far. Great humor guys and quote #inspiration from perspiration

[@TheAlPod4]

Another great session guys!

[@pauljeffries7197]

Great session really enjoyed that

[@chandrashekarsorake4011]

awesome session you guys rock

[@emitismoshirzadeh9911]

Amaaaazing truly smashiing

[@bindiyabelfry6342]

Loved it Manon! More sprint sessions

[@carlosmig969]

Fantástic, I like It!!!🇪🇸

[@gustavnilsson8451]

Excellent!

[@sarahwhiting325]

Wowzer that was intense but awesome 👍 avvv it calories 🔥 thanks Mannon 🙏

[@arielchan3312]

Yes, i ❤️ sprints!!!

[@maryketchum3673]

More 30 minute sprint sessions please! Sprint intervals make the time fly by 🙂

[@deborahandrade5491]

Excelent👏🏾

[@jennifersankar1398]

Loved this