Repeat Your Max! | 40 Minute HIIT Cycling Workout

Join Hank, Conor, Maddie, Katie & Morgan for a 40-minute indoor cycling HIIT workout. This session focuses on maximum effort intervals, alternating in and out of the saddle reps. Make sure you have a towel and a drink on hand. Let’s push it to the max!!
Session breakdown:
1 mins @ 2/10 (80 rpm)
1 mins @ 3/10 (80 rpm)
1 mins @ 4/10 (80 rpm)
1 mins @ 7/10 (80 rpm)
2 mins @ 1/10 (80 rpm)
1 mins @ 5/10 (80 rpm)
2 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (80 rpm)
3 mins @ 10/10 (100 rpm)
3 mins @ 1/10 (80 rpm)
4 mins @ 5/10 (80 rpm)
2 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (80 rpm)
3 mins @ 10/10 (100 rpm)
3 mins @ 1/10 (80 rpm)
4 mins @ 5/10 (80 rpm)
2 mins @ 7/10 (80 rpm)
1 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (80 rpm)
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🎵 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/gcntrai...
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[@GCNTraining]

How did you find this session? Let us know below! 👇

[@djouji7620]

Loved it! Love the fusion of passion and energy from the team, and the ease at which Hank comes up with strategic distractions, mixed with coaching and humor filled encouragement!

[@arcangel7097]

What an intro - love the crew-the 40/min session 🎉

[@firebasetv]

The sign of a good session is a wet hat…

[@michellemeyrink9135]

Good! but missing some representation, guys! What's going on?

[@crystallavin9859]

Please add more 40 min sessions! This was great!

[@bethprideford8818]

Fun to see y’all having fun together ; makes it more fun and engaging for us at home! Thanks for continuing your work with creating great workouts that are accessible to everyone. Cheers!

[@238949]

Fantastic workout, Hank is definitely my favourite presenter to work on my bike with, such a motivator

[@mikeboustead6385]

Really quick 40 minute session. Great energy from Hank!

[@maryjoruckel3211]

Motivation: I ride because I can. Many ppl do t have that ability to train. I do. That’s a blessing.

[@leejackson6487]

Hank always runs the best most Motivating sessions. Loves the 40 minute pushed all the way and feeling great.

[@scottputnam6150]

Haaaank!! On fire! Great way to cap off a day. Thanks!

[@barbarakuerzinger4454]

Love these sessions, have been using you since COVID. Especially now, I broke my wrist 3 weeks ago this helps me stay riding while I can’t ride outside. Thank you! Love you guys!

[@carolyncostanzo1514]

Love the banter!! Makes the ride go by fast

[@keggek5763]

Thank you Hank! Training is great again!

[@derickverster2053]

🇿🇦👏 Thanks Hank and team 😅. Great season and I live the lights.

[@Cmunene]

Hank, your an amazingly crazy motivator! Great work! From Kenya

[@anthonyschmieder3174]

Loved it. Thank you for the motivation and energy, Hank!

[@jasscarlett]

Loved this-really challenging and fun. Thanks guys!

[@davidarca4386]

Great session! Hank, you’re a great motivator!

[@christineveith3886]

It was awesome! What motivates me? The fun of being fit, the fun of fitness. Thanks, GCN!

[@DrPepeHR]

I've never had so much laughs during one GCN session. Loved it. Hank + Conor rule.

[@lucybaldwin8085]

Love these. Please keep them coming!!

[@abrahamrios5694]

I use your videos when I want to take a break of running and increase the strength on my legs.... Great session!!! Greetings from México!

[@joshtaupiasi9025]

Awsome session Thanks for bringing the n.r.g hank, great distraction🔥

[@footyHistory15]

Hardest session ever! Love it guys. Keep it up!

[@matteoghirardo2115]

Hank you’re such a character! 😂 I love your sessions! Great job everyone ❤

[@jennyprd6288]

You are phenomenal!!! ❤️❤️❤️

[@BlackFlag111]

Loved every second! Thanks!!

[@rohanbassi8895]

Great workout as always from Hank and the team - cheers guys!

[@derickverster2053]

😅 thanks team, great workout.

[@katherinechiarello5967]

Pain is temporary. Pride is forever. Thanks for a great session.

[@fratpin666]

I don't get time in the week to do a 40 minute session, on a Saturday morning before 7am, getting on my spinning bike with Hank and everyone for an entertaining and energetic start to the day. Not only does it will help physically but also mentally. Amazing set, great banter coming from the screen, feeling loads better. :)

[@kamfire98]

The Morgan speaks edition! Waking up to this gem of a session was a pleasant surprise thanks @GCN

[@running4fun863]

Love it 😍 thanks

[@arcangel7097]

Could nOT stop laughing at Hank trying to get the crew to come up with motivational reasons we love the sessions

[@rachellehaddock2364]

Fab workout. Some inspiration to share with @Hank: There is no growth in comfort and there is no comfort in growth. 🙌

[@PowerGurhl]

Awesome super fun got me too push past my comfortable zone

[@patriciamonicadiasluna9591]

This was a hard one to keep up with! Thanks Hank and the gang, have a great day! 🇨🇦🌹🇨🇦

[@SpinningG-zu4nf]

Brilliant energy,! Thanks

[@michellementessi5531]

That s one just popped up in my feed and surprisingly I hadn't done it 😊 man it's a killer just what the doctor ordered 🎉 thanks as always GCN ❤

[@quinnchan9264]

Love the longer session! Thank you!

[@paolamangoni4592]

Simply great!!! 💯💪

[@jillianhicks3793]

Love (as I do them all)! Been doing these 2-3x a week for 4 years. Would love more 60 minute videos. Love the friendly banter!

[@praveenrawat9558]

Absolutely brilliant

[@Tomi_janet15]

Great video and I really enjoyed it! Reaching for 100rpm is so hard!!😮🔥👟😂🚲🚴‍♀️🚲

[@lauradilley7492]

I did this first thing this morning and really enjoyed it! Thanks! Please keep them coming.

[@janedyer4611]

Thanks everyone, really enjoying the GCN sessions. Working with an injury can’t run or walk and too much snow to bike outside, so these are great!

[@kelseyspelce2830]

Went into this ride in such a funk. Loved the energy and humor! Letting this endorphins flow!! Thanks so much!!!

[@stefanoromiti8677]

Love the banter. Keep it coming. Great way to work hard and not think about the seconds whittling away!

[@jackiepatane6379]

That was one of the best workoutsI have done! I loved the in and outs of the saddle! Ah yeah Hank!

[@tommymc091]

Super fun ride!

[@adamcramp3079]

Another great session 💪

[@alenapeacock7984]

Another fantastic hard ride!! My legs are jelly!! Hank you rock!!

[@liamwilson123]

Maddy energy is S tier

[@matthewoconnor2593]

No words. Absolutely amazing. Thank you guys! So motivating. Perfect start to a terrific day.

[@nathaliet.8786]

Thanks for this session. I thought i was riding for an hour ! Thé 10th level for three minutes was suite tough. I thought i was going to give up but Hanks wouldn't be happy if hé knew it ! 😅

[@amystephenson3665]

I get on the bike because I can, I’m able and willing and I know that won’t always be the case.

[@jennifergehrlein5664]

Absolutely loved this workout. It flew by. I really love the screen prompts. I can put on my own pump up music and follow along perfectly. Thank you!

[@sternslaptop]

Loved it. Mark from Sacramento California

[@tombalderrama8033]

Great session!!

[@rachelthomas9399]

🥵 thanks for a great session 🇺🇸

[@dazzerpaul4302]

Great session

[@gl1417]

Fantastic session as always. Love all these and thank you for continuing to make these-can you post the music that is played with each session-great soundtrack!

[@9weeds]

Didn’t want to do it, thank you, you made it work

[@1101grayzer]

Great session for a lunch hour, Hank. About the right balance of effort and recovery. Underside the 10/10 efforts slightly - can give it a bit more. Trial and error without a power meter.

[@siobhandevlin6913]

Did it on the assault bike! Man the sweat!

[@TheMuscleDocMethod]

Love the instructors enthusiasm 🔥🔥🔥knarly session

[@andreabartunek8951]

Great session! Love the variety in time and intensity! Thank you again!

[@maxws7617]

Another top session 👏👏👏but who gave Hank the triple espresso pre-session!?😂

[@MurraySavar]

I so look forward to every new workout. Thank you for the best cycling workouts on the internet!!! You are keeping me in shape!!!! And I’m OLD!!!! Thank you!!! 1:07

[@krisbabic89]

Great workout!

[@r.massattack4052]

I get all the alerts from GCN. Love your videos, training, banter and motivation. I enjoyed this workout so much it was my day 16 and 17 of the 30 day GCN challenge. Keep Bringing it on!

[@sarahaghani7663]

Great energy Hank! Thanks for the awesome workout, solid session!!

[@user-kf8ek8nl4z]

Well done Hank

[@jpdeanjr]

Nice work fellas, appreciate the energy and laughs. Made it feel much shorter than 40mins.

[@leelawhite2610]

excellent

[@jean-francoisbouillard3826]

Top, as always !!

[@derickverster2053]

Thanks Henk and the team , great 😃 workout 💪

[@urbomtraining348]

Loved this! One of the best 40 min sessions!❤

[@Toeckodrru]

An absolute banger!! You know the ride was crack when Conner ends the run with push-ups!! The Man! The Legend! 🚴🏾💦💪🏽

[@njakobs]

Loved it 🎉🎉🎉

[@songlover644]

Thanks for the longer session and I loved the lights. 💚🧡❤

[@daniellabrasacchio4559]

awesome thank you! I'm spent! : )🤗😁

[@DynamicChris18]

Another amazing session. I’m so glad I found this channel

[@zduhamel]

Fantastic! Hank you are the man

[@rdogbowwow]

Nice grueling fun ride today!!! Thumbs up from California 🌞!!

[@JaymesLong24]

Loved the sustained efforts, pool of sweat below my feet.

[@masyitahameera2896]

Finished this one and straight to yoga💯😍, superb session

[@jimphillips1830]

Great ride!! Loved the up and down variations

[@hansknubben9532]

Getting stronger week by week by gearing up. Working towards my pistol squad these bike intervals work well and keep me ripped At 66

[@markcox530]

First turbo for a long time recovering from and illness legs found it tough!!

[@martinprice6706]

The biggest upgrade you can make to your bike is the rider. FACT. Great session. 👍🏼

[@Architek79]

This was a wild power workout session!!!

[@alonraichman1]

Great job

[@annaakus6583]

I've only watched intro and already love it. Thiss session will be on tomorrow 😎

[@pentagramburns]

Tough one. Loved the in and out of saddle sections.

[@Guilherme78979]

Great session!! Love the energy! See you guys at the RBC Granfondo (Vancouver-Whistler) this year!🎉

[@MattiasVural]

Loved it

[@scottpettersen5593]

Cheers for the another good workout gcn team!

[@sarastover9044]

Great session, keep them coming!

[@nothere90]

Great session it was a nice change 👌

[@jonkoenig5828]

Subscribed to the channel 😀

[@elliemay4615]

Went so fast , great session really enjoyed this one 😊

[@AnnGagnier]

Wow, returned for a second time of amazing and awful work 🎉