30 Minutes HIIT | On & Off Varied Intensity

This session focusses on varied intensity efforts to help you cope with any attack, and conquer any short climb!
1 min @ 2/10
1 min @ 4/10
1 min @ 6/10
0.5 min @ 8/10
0.5 min @ 9/10
1 min @ 2/10
3 mins @ 8/10
2 mins @ 2/10
1 min @ 9/10
2 mins @ 2/10
3 mins @ 8/10
2 mins @ 2/10
1 min @ 9/10
2 mins @ 2/10
3 mins @ 8/10
2 mins @ 2/10
1 mins @ 9/10
3 mins @ 2/10
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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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[@gcn]

Did you enjoy this session? Let us know what you'd like to see next!

[@bikesandbarbells]

Can you please do this in a "no music" version? I love your training videos, I just would like to see more of these with no music so I can rock out to my own tunes (no offence :) )

[@larter_larter]

Great session before work!

[@nelcalb]

Great great session

[@vaughnknox-leet8018]

Ĺovely hiit sesh. Maybe something along the lines of Conor's favourite next...

[@kamfire98]

I’ve done this one twice-it is next level brutal keep up the good work. Great video thanks for posting!

[@deerrun4653]

All of the GCN Spin videos are amazing. I am on my Spin bike several times a week training with the GCN videos. I get in a very strenuous work out every time. The time and intensity cues on screen, and super motivation from Manon (one of the best instructors ever) are what keep me coming back. Thanks very much! Gary (from Burlington, Ontario).

[@DO-pf1ls]

Savage Savage Savage! Thanks Manon and the Argonauts 🎉🎉

[@bludog4657]

Thank you GCN for taking time and effort to put these training videos out for us. I hope the summer of 2022 is a Glorious one for you all, Love from New Mexico

[@kurtmatthewson6297]

This is about my third or fourth GCN indoor session. What I love about them is there are many options based on your need and capacity (time and intensity). Sitting over in Canada but having access to these incredible sessions facilitated by an engaging, motivating, and coaching instructor is certainly appreciated. I look forward to finding a new session each morning! Thank you!

[@stanislavvlasov6855]

It was a fantastic session! Couple efforts were rough, but I liked them a lot. Thank you, GCN!

[@markwebber4855]

I love these gcn sessions.after a serious full gas accident on the oval track,torn shoulder broken ribs ,broken hand ,torn sternum cartilage and concussion not to mention the grazes from a concrete surface it was these sessions that helped me to rekindle my love for the bike.Thank you!

[@GCNTraining]

Wow thanks for commenting Mark! Sorry to hear about your accident, glad you hear we are helping to get back on two wheels! Keep it up and we'll see you out on the road 🙌

[@PakoHerreraHernandez]

This was a tough one, but I'm ready to enjoy my Saturday 🙂 Thanks GCN, thanks Manon!

[@noahcornelius513]

What happened to workouts without music? I love your workouts and still do them, I'm just curious. Thank you for the videos.

[@jjtazs]

Great session and thank you GCN for these great videos...felt the burn🔥!

[@simplebeautiful7923]

she always does a good session not long not too short.

[@emiliouquillas836]

Great workout!! Greets from Mexico!!

[@robertkrauth6963]

Awesome job GCN team. Greatly appreciate your support getting through these challenging workouts! Los Angeles, CA US

[@amyflowers2435]

Great workout; the 3 minutes at 8 intensity really adds up.

[@smiletoday109]

You are such a great instructor!

[@suefugle9465]

Great session! 😊 thanks

[@suziesweeney1056]

Loved this session , thanks GCN

[@janty962]

Thanks for this video exercise. 3 minutes on the 9 efford was hard but i done it! Yey...🎉😊👍i like more HIIT exercise please thanks

[@jackiepatane6379]

That one hurt, but I needed it after the long day I had. Thank you for taking some of the stress off my shoulders with this nice workout!

[@revy_moto]

This is still my favorite class.

[@fostrik2674]

Great session, this is the coolest channel!

[@samanthahoward5053]

Great session thanks, more please 😅

[@derekmahon4363]

Super session again

[@liamrowbotham2452]

Another grueller. Thank you for uploading.

[@rochellemolloy8895]

Omgosh! Savage is right!! Jeepers!! Thanks team. That was brilliant

[@amiehoult8773]

Loved it but tough as I have not been working out for a couple of weeks due to injury. Loved the music but I have a pressure headache now so think I pushed myself a bit too much! Thanks guys 👍

[@aceitgard3695]

Yay! New Manon training vid.

[@marksimcox7779]

Many thanks GCN. Regarding Connors comment, I think a 20 minute threshold session would be great.. Also could GCN run a competition where winner joins you for a spin session?

[@michellementessi5531]

Always excited when the see a new spin session and this didn't dissapoint, going full gas for the r 40 seconds and then having to wait a further 10 standing up just shows you that you always hav 10more 😉👍 keep them coming. Would love to donate something to keep the channel going

[@kelliburmeister3618]

Great session Manon the Queen of gcn!!

[@rackflotmf]

I like how Ollie verbally required that we provide our best performance.

[@derickverster2053]

Great workout thanks 🇿🇦 out of a cold JHB Edenvale.

[@siquq]

The very nice mix of efforts prevented me from becoming complacent.

[@patriciamonicadiasluna9591]

Thank you agan! Great session to start my day, slso great advice for protein packed smoothies! Cheers! 🌹❤️🇨🇦

[@karenskingley6939]

Great session as always really enjoyed the challenge x

[@frankiearaneta6366]

Thank you!!🎉

[@tomj2559]

Suuuuuuuuper solid sesh. Knackered! Thanks again!

[@ishikaeranga4858]

Was looking forward for a new session! Excellent work GCN

[@alenapeacock7984]

Fantastic session!! Thanks from new Zealand 🙂

[@user-fq2dz5qn1x]

Awesome stuff. Thank you GCN

[@GrupoCLX]

¡Fantástico! Gracias.

[@sulimansindi9833]

Thank you Manon

[@jwolpert1310]

Great session! Thank you GCN.

[@jennifergehrlein5664]

Great challenging session. A go to for sure thank you!

[@kevinadamaconnors1645]

Another outstanding session. Thanks

[@leamoker]

Excellent session thank you!

[@BlackFlag111]

Great, as always. Love you GCN, you make my training so mucho better.

[@melanie6227]

Smashed it!

[@hyzerfish6596]

Always satisfying when you beat your mates for Connor and Dory 🏆

[@robertarussi4586]

I love these short, intense sessions!

[@gl1417]

Love every workout on this channel and this one was no exception. Music was especially good in this session. Can you post the playlist in the video descriptions? Cheers!

[@metakhayemba]

Wonderful session 👏🏾

[@frankblack1554]

Brilliant session 🎉

[@thepengua5767]

this really helped! Thank you!!!

[@mikeboustead6385]

Great new session and great motivation.

[@johnsleeman9858]

Great session Manon! Thank you!

[@DiogoAndrade30]

Thanks guys, I am burning some seriou sweat!

[@GCNTraining]

Our pleasure! 🤣

[@inomoreno]

Grandes entrenamientos Felicidades

[@PhillioDoede]

10/10 #ConnorAndDory !!!!

[@meljapan5735]

That was so good

[@miriamehummingbird3328]

Such a great session!

[@samanthalemna5444]

Huge fan of this one!

[@graemekelman763]

Loved it❤🥵

[@dietrickkooyman2754]

Would love to know what music is used in these videos, would love to add some of these to my work out mix

[@lizmoulton8628]

Pain smoothie on full gas flavor 😩 🙌🙌🙌

[@fionademel5529]

Awesome

[@paulsimpson3874]

That was a tough one

[@alexishester329]

hard, but manageable!! really enjoyed

[@siquq]

yay!

[@antoniovalencia2948]

Great videos as always. 👍

[@Gobtik]

Sessions are good as ever but I don't understand why you won't put the upcoming cadence on the graphic showing effort and time, with some sessions it's really key to know whether you'll be changing up or down

[@dongsnguyen5793]

Nice

[@alexwright2380]

Great session. Please will Conor do his 20 mins/3 mins threshold one?

[@mikeunsworth775]

New to the channel but loving the content! Can I do a session like this most days or do you suggest I have recovery day between?

[@YaredEthiopian]

Two words from the wise words of Connor: Sore bum. And that suppressed giggle. Looool. Manon is awesome. Thanks GCN

[@blackumbrella6199]

Can't wait to see Hank recover his reputation in the next session 😂

[@CaraLS321]

Excellent session! Where’s Hank?!

[@lchiarelli0]

Where is the threshold session, Connor? Did I miss it on GCN?

[@brianhunt914]

Good session..but no valve cap on the close up.... argh

[@user-st4xp4wy7y]

Sorry, I am a beginner and want to know what mean effort level is? Thanks for your reply ❤️

[@elizabethespinosa766]

Which Wahoo computer are using? Does it Bluetooth with the smart trainer?

[@marcus3502]

could this be done everyday?

[@wth1253]

How i know the effort level? I means watt ot zone

[@Phillysoul922]

Why didn’t you speak to the other woman? 😢

[@TheFredhbz]

Sorry you speak top much for me. It s not possible training correctly.

[@henk96]

She’s coaching you through the workout. Hold yourself accountable to the training standard.

[@blackrossy1373]

You are the best! I bought my bike and didn't know how to get the best out of my cycling. Tuning to you youtu.be channel has been extremely helpful. The pain in my knees is gone after 3 weeks and my feet has come back to life!