22 Minute High Intensity Short Rest Indoor Cycling Training Session

Only got a limited time to train? Manon takes you through a short and intense indoor training session aimed at getting fit quick! At only 22 minutes long, its perfect for any time of day, just be sure to recover well and stay hydrated so you can get on with your day!
Warm Up:
1 min at 1/10
1 min at 3/10
1 min at 5/10
1 min at 7/10
1 min at 8/10
45 sec. at 1/10
First Set:
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
3 min 15 sec. at 1/10
Second Set:
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
Cool Down:
3 min 15 sec. at 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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[@t.e.n.d.a.i]

This is probably my 50th time watching this session & it’s such a great workout everytime!

[@nathanwright6264]

Manon is the best host now that Simon doesn't do these anymore. Give us more Manon!

[@nancyrozina6299]

This is without a doubt the BEST cycling group!!! As a certified spin instructor I have focused primarily on one companies format ...the GCN trainings take cycling to another level! Maybe that is the difference cycling vs spinning.

[@cindyg8995]

Well yes, they are pro cyclists 😁 train with the best

[@JQPOINT]

Exhausting but exhilarating,, Thank you

[@ghaffar23]

Savage Mode

[@whiteoaksroad]

Short and sweet. Just what I needed this morning before work. Love 20 min sessions - no excuses!!

[@jonpfeffer8728]

Manon is my fav. I always end up working way harder when she leads. Thank you.

[@mathieuahhone9250]

So true

[@joevaldovinos5535]

I just got into cycling🚴, and I love these workouts! Keep posting new videos.😎👍

[@marykatee10]

Brilliant Manon! Def needed when you’re on a time crunch

[@martamonterde2006]

It's the second time I do this session and I absolutely love it!!

[@PakoHerreraHernandez]

My bike was broken for a month and today was my first day getting into one of the sessions. I'm out of breath 🫁 Thanks Manon, hard short session 🙌🏼

[@sanpanuk]

After 3.5 weeks off the bike, I picked this to get back into shape and it certainly blew the cobwebs out and nearly left me for dead. Same time tomorrow Manon.

[@jackiepatane6379]

I will never doubt a 20 min workout again! That was so incredibly challenging in a good way. 185 BPM's at the peak of workout!!!

[@Ge0Ann]

Excellent session to kick start the brain for a day in the virtual office. Thank you. Time for a short yoga session.

[@mercedescombet6896]

Just perfect match to a short strength work session! I love it

[@FS-qz6cm]

Nice Savage one thanks 👍🏼

[@gareththornton3917]

Yes more of these please. So much easier during the week, good job

[@joannepolkinghorne5111]

Perfect session when time poor and need to keep the legs spinning and lungs open! Thanks Manon

[@jasontroutman9845]

Great way to start the day ! Glad I live 1 mile from a hospital thought I may need it after this session

[@MrSmid888]

Manon chatting away whilst I’m picking my guts up from the garage floor in 25 degree humidity 🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@MrSmid888]

I keep using this, like it, Lochness Etape in 2 weeks, should be good hill prep

[@DCJazzJam]

Love Manon's sessions! Another great one here. Thanks.

[@limalliano]

Amazing and love these 20-30 min HIIT savage rides!

[@elizabethdrew7950]

Fab short and tough. Great beats in the background. Your sessions are my fave. Thank you.....

[@mariorocca9058]

I love the high intensity short session. Great job on putting this one together!

[@lancetmathew]

Direct and to the point. Wonderfully intense. Gets the job done lovely!

[@miaisgod003]

Woah! That was a tough one. Love these short and savage sessions! Great work. Looking forward to MORE of these from you! ♡

[@trudycraney4542]

Terrific session for folks without a lot of free time! Thank you, MANON!

[@arthurstreet2811]

Loved it, Manon! Just discovered the channel last night, this is my third session so far.

[@stefanieb.6635]

Loved it. Perfect for getting your sweat on when you are short on time. Keep giving us more (30 minutes are my favorite).

[@nancyrozina6472]

Great sessions when short on time ! Savage!

[@judypappalard2664]

Loved this one! What a great short hard workout.

[@maze9774]

Done this session a few times now and still enjoy it. Great work out. No let up just full on. Thanks Manon and team.

[@stardustskye]

Perfect amount of warm up, work, and cool down-no wasted time!

[@paulstringfellow5593]

Great session savage as you like, these 20-30 minute sessions perfect to start the day

[@cardsbyanne2329]

Fantastic, intense workout when you only have a short time. My body and brain are on fire. Great way to start the day!!! Thanks for your lead, Manon!!!

[@tomj2559]

What a great session. Manon, you're a machine - thank you! I find 20min sesh's a bit short so I tagged on my own 8min ramp up to the beginning. Tired good and proper now. Thanks again!

[@ehbronner]

It was savage indeed! Nice, quick, challenging workout. Thank you!

[@phillipmotaful]

Thank you so much. I absolutely love this session. Try it 2 or 3 times a day like I've been doing. 💯

[@danielmorris5916]

Thanks for this great short session!.

[@weirdlyawesomemai6566]

Excellent session!! Loved it 👏🏼

[@jamesb1256]

I usually dont do the shorter sessions but I will be from now on. This was an amazingly hard one. More like this please.

[@justagirlinsacto]

Thank you so much for all these cycling classes. I recently moved from California to an apartment in South Carolina. I’ve been able to turn a gym spin bike into a daily cycling class by watching you all!! Thanks to you and your team!

[@renemulder10]

Brutal but so perfect!👌 Please more of these up to 30mins with various intervals for us short of time! 🙏

[@trod3898]

Great session! I love when you are the trainer! Thank you!

[@ghaffar23]

Love Manon as the lead - Hank is tied! Nice to switch it up, as I get these in before my day starts or after I’ve finished my work for the evening.

[@GCNTraining]

nice one! Keep up the routine 🙌

[@edwardshaw2958]

Great short session, loved it!

[@runningnat8284]

Thank you Manon and team :D as always great workout!!

[@alijaber1111]

Added to my favorite workout, love it!!

[@elizabetha794]

Manon, you're a fucking sadist, but I ❤ your workouts. These shorter ones kick my ass and also make me feel like I've accomplished something in a small amount of time that I can do every day, no matter how busy I am.

[@alesianrolle3407]

I love these session with u. Thank u🙏🏽💪🏽💞

[@DanielHawkOboe]

This one was excellent! Easy to follow!

[@ShayneCuffy]

Just what I needed, great session!!

[@davidquigley1176]

Best 22 mins of my day so far, and I’m sure will make the rest even better! Gratitude :-)

[@TheAlPod4]

Another brilliant session!

[@camilledp101]

Feeling super awesome while im getting ready for work after this session thanks soo much! Favorite workout! Lots of sweating!

[@rgdano67]

loved this ride! will be coming back to this one!

[@patriciaweber7823]

Absolutely love it. Good way to get a quick sweat on when you only have a short amount of time. Mamon you're amazing!!!

[@SteinLundby]

Yes, savage! Love it. Manon is an awesome motivator.

[@gailhardy3476]

So vicious before going to office. Keep up the good work!

[@sarastover9044]

Great job! Loved it

[@leblancfilm]

Brutal. But well worth it. Bravo Manon! My favorite trainer!

[@alexwright2380]

Great session. Really liked the split between in and out of the saddle. Thanks!

[@IonaandDaniel]

Brilliant workout!!

[@christinametcalfe9721]

loved this short session, great host..great session!

[@aracelygutierrez8430]

Great work!!! Thank you

[@r.massattack4052]

BEAST MODE! when I'm short on time this is a great session to do. Great Job team GCN. I'm still catching my breath.

[@tundelawal6266]

Yes yes yes!!! This one is GREAT!!

[@anthonyjames9885]

This is a top workout - Queen Manon strikes again

[@brianpowell8219]

SAVAGE!!! Brilliant workout! Loved Hank’s Elvis impression at the end 🤣👍🚴

[@lucycalver8592]

Absolutely knackered but really enjoyed the session. I am v short on time so your 15/20/30 mins sessions are perfect. I'm looking to lose weight so more fat burning sessions would be great. Thanks for all your encouragement ☺️. Rachael

[@spm3494]

Great session for those times when work gets in the way!

[@conniehayes897]

Awesome session! I will definitely be doing it again. Thank you!

[@laurahermanson5610]

Love this workout thanks!

[@KWolf300]

Excellent training in a short time frame ... good intensity level, just perfect Thank you!!!!!

[@ianhatt6328]

Just found this session Manon, it's great, totally knackered now which is the idea, thank you

[@johnsleeman9858]

Great! Savage! Like the mix of short and long sessions.

[@rookie007ish]

Fantastic! Thank you!!

[@SaintPS2]

Savage, Manon! Thanks so much GCN team.

[@kennybarnes5211]

This is great for motocross racers looking for off-bike workouts!!! Love em!!

[@afrisahorsebacksafarisjonc5135]

Brilliant. 2nd day to do this one. Love it.

[@angelaheald7630]

Loved the session. Great music too! Reminds me of my hey day some of those tracks 😇

[@lt6emmaruiz999]

Inspirational!!! Thank you, GCN!!!

[@Ruthrec96]

Would love some more videos like this. Loved it

[@megangransjean3648]

Manon!!! this was soooo good!!! keep these bad boyz comin!!

[@bela2721]

Saying goodbye to 2021 with this session 🔥

[@fonzyb1270]

Brilliant Manon, short, sharp, does the job!

[@griffinjenn85]

Great workout!! So much sweat in 22 minutes! ❤️❤️❤️

[@maryannedaines4765]

Such an efficient workout! One of my favorites for sure.

[@surabelafabian9781]

Still lovin it from Lisboa, Portugal. Thanks Manon and GCN!

[@GCNTraining]

Glad you enjoy it! Keep it up 🙌

[@mikeboustead6385]

A surprisingly tough 22 minutes! Thank you

[@jboats9139]

Great session - defo one to return to

[@user-bs8fg1bd2w]

this is a great session thanks Mannon!

[@dioniesueiti-toka4622]

Great work and feels and thankfully achievable

[@karenmickelson314]

Excellent workout. Great mix up!!

[@naziapatel6393]

This was burning 🔥. Great workout

[@rubencalderon6219]

Great Job GCN team! Continue to upload these 20 min rides! Amazing!

[@guidopeeters4396]

Nice training session ,thanks to the Sweet girl trainer

[@markdraycott5520]

Savage!! Great lunchtime workout. You guys push so much more than if I just did it myself.

[@GCNTraining]

Glad you enjoyed it, Mark!

[@rochellemolloy8895]

Seriously hard workout in 22mins! I thought it might be an easier option, but no. Fully hard work. Thanks team

[@cloverdalecatholicschool3205]

Savagely awesome!

[@carolinamurilloaranda7452]

Amazing channel, love from Mexico 🇲🇽

[@saskiasmots]

thx, great to do these short sessions... because it's going fast .... no time to think or suffer.

[@gregschalk5095]

Love It! awesome before work!