Get Fit Fast! | 40 Minute Sweet Spot Indoor Cycling Session

Sweet spot training is a really effective way of building power and lactate resilience, in other words it's a great way to get fit fast! Whilst it's super effective at building power and endurance this session will hurt, but keep going, and you'll see those gains in no time!
Session Breakdown:
5 mins @ 5/10 (80 rpm)
1 mins @ 3/10 (95 rpm)
5 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
5 mins @ 3/10 (80 rpm)
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Join the GCN Club: www.gcnclub.com/
🎵 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
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[@arcangel7097]

How many compliments can we give this session-GORGEOUS MADDIE and those fantastic nails, the CONNOR and HANK banter with the giggles in the background, the commentary, KATIE and MORGAN the composure-and YES the workout the workout just hard-finally the anticipation of whether we have one more round- music great too- thanks ALL

[@seanlewis7639]

61 years old, from Cape Town, South Africa. had surgery on my spine 8 weeks ago and discovered this channel 3 weeks ago. Love it! Have been doing these sessions 4-5 days a week.

[@okpoabasiuyouko7825]

I👏🏾have👏🏾not👏🏾sweat👏🏾this👏🏾much in one workout. And I did it all. Love it.

[@GCNTraining]

Wonderful! Keep it up 🙌

[@karabothulo1032]

I really enjoyed the session. Now I can start my day on a positive note. Thank you GCN, looking forward to more sessions like this one.

[@GCNTraining]

Wonderful! Great way to wake up 🙌

[@lindafrisk7648]

As always, great session 😊

[@anthonyskrillex6981]

Music was spot on! 😍

[@user-tc4pb8he4v]

Awesome session! Will definitely return for more 👍👍👏👏

[@kevinwhite7647]

Such a good session. Thank you Hank and team!

[@randharper5955]

Awesome! Love the positive energy!!

[@rachellehaddock2364]

This was a fabulous workout- loved the structure of the session and the music. It flew by and I enjoyed it. Thanks for sharing these sessions- really appreciate it.

[@GCNTraining]

Great to hear you enjoyed the workout! Coming back for more? 👀

[@rachellehaddock2364]

@@GCNTraining Looking forward to suffering with your team all winter long!

[@jennifergehrlein5664]

This ride is a frequent go to and never fails to impress. Thank you!

[@davidarca4386]

Thank you Hank! Great session!

[@alenapeacock7984]

Awesome session! Thanks Hank and everyone, you guys rock!! 🥰

[@tonyajeffries2054]

One of the best! Thanks Hank🎉

[@praveenrawat9558]

Always coming up with even better and enjoyable workouts. A big 👍👍💪💪

[@hectorgomezreyes2278]

Great session to start my Friday, really enjoyed. Thank you GCN, Hank and all the crew.

[@lisacalhoun8080]

Just what I needed! Thank you!!

[@tonyajeffries2054]

One of my favorites. Thanks ❤

[@user-nc1ld6so2l]

Love all your trainings, guys! Keep it up!! 🎉

[@sidamalla]

This playlist is killer!!!! ❤❤❤❤

[@VickysCottageCrafts]

You guys and gals are all fab! Thanks for keeping us all fit! Another great session! Cheers 😅

[@barbsince]

Love your workouts Hank all the way from Canada. You are a fabulous motivator along with your hilarious comments to help get through. This was a great workout.

[@derickverster2053]

Thanks Hank and team 😅 hard work.

[@dida6972]

❤❤🎉🎉 great session indeed! Thanks guys

[@DynamicChris18]

Absolutely killer. I love these so much. Really pushing past my limits with these

[@1101grayzer]

Brilliant session

[@jackiepatane6379]

Definitely a SWEET workout!!! I'm absolutely drenched in sweat! Love it

[@lookaftering5638]

Wow! Halfway through I was thinking of giving up but I'm so glad I stuck with it. This was my longest session yet and I'm feeling very proud.

[@rebeccalangdon733]

I love this ride!!!!!

[@ashleybyrd8446]

Loved this endurance sesh! Good change of pace for the body and mind!

[@markwilliams2012]

Love this session. Thanks GCN

[@valerieorlando8472]

AMAZING!! Thanks!

[@belindaross5235]

Great workout luv the banter distracts beautifully

[@vickythirlaway4893]

There is absolutely nothing sweet about that spot! Savage session

[@lucreciavinhaes3189]

Hank I love your sessions! Thank you so much! 👍👍👍👍

[@GCNTraining]

So glad! Enjoy the next one 💪

[@wayned3122]

One of the videos I have used over the winter to stay in shape on the trainer, thanks guys!

[@davidburnham6332]

Great hard session, ❤ to Connor, it proved he gives his all 👍

[@mattbennett257]

Nice one! Love the surprise ending

[@richardgray1431]

Great session ! Feeling good ! Great channel as well … thanks

[@dougsrosen]

Can we just all clap for Connor. Good sense of humor. Great work crew!

[@ericpoissant2826]

Great session, bring excellent power to the legs🎉

[@talibe801]

Thank very much guys,you re the best,your sessions are fantastic.

[@GCNTraining]

Glad you like them! Keep it up 🙌

[@Melissa_King]

Absolutely awesome! Thanks guys!

[@GCNTraining]

Our pleasure!

[@BlackFlag111]

Snowing outside, loving the session!

[@effervescencellc]

Great session … I don’t usually have time for more than 30 minutes. That was great. Thank you.

[@ferrousfumarate]

This is such a killer workout! I’m with Connor, it put a hurt on me. I’m alternating days with this one and 35 min micro intervals. Thanks GCN for your commitment to high quality training and cycling info! Cheers from NY!

[@margarethollingsworth4770]

Loving a longer session! Greetings from Colorado, USA.

[@mikeboustead6385]

Great opener for the day,! please keep them coming.

[@GCNTraining]

Great way to start the day🙌

[@DJMcCabe3]

Those 3 minute intervals were tough!!! Gracias!

[@helenacalatayudmolero905]

Love this session! Always looking for a 40min cycling session. Amazing🙌🏻

[@GCNTraining]

Glad you enjoy it! 💪

[@juancarlospaniagua316]

Can't go wrong with nice music selection and a tempo session for mid week on the GCN pain cave... love your videos guys, keep it up! Greetings from central america

[@rommeluzcategui116]

Awesome, thank

[@stanislavvlasov6855]

I really liked the 3-minute efforts. It woke me up quickly. Thank you so much

[@GCNTraining]

Glad you liked it! Keep it up 🙌

[@Carlosacmaia]

Thank you for this amazing training sessions. Greetings from a 🇵🇹 living in 🇫🇷

[@Silviabuzz]

Loved this session!

[@nelcalb]

Yeah, it was great

[@maryjoruckel3211]

This is the second time I rode this session. I never hated doing a session so much! You totally made me dig deep & suffer on the bike. Beautifully coached & great motivation. Hank, you kept me honest! I’m so happy you didn’t sneak one more interval in. I was toasted! Thanks for a great workout. Looking forward (not really) to my next session!

[@alexmelendez5404]

Connor, Hank, Maddie, Katie…great session! My favorite Hiit spinning workout

[@westhamps3]

Thank you!

[@pt-egleraudel6518]

Loved it 🎉🎉🎉 Thank you 👍🏽🥵

[@allynaeward8863]

This was hard! But also AWESOME! Thanks again to this great team.

[@GCNTraining]

Our pleasure! 🙌

[@nicotidot3186]

Nice session challenging thanks

[@monicamon8875]

Awesome killing session!!!!! I fractured a metatarsus on my right foot 3 weeks ago but I managed to still do this workout and others every week despite the injury..I still cannot come off the saddle though...but wow what a great way to start my week! Thank you ALL

[@greggm206]

Good morning from Seattle! Great way to start the day. March 8, 2023

[@davidquigley1176]

Hit the sweet spot. Gratitude. And wishing you all the best for 2023! See you next year :-)

[@crepuscolo1]

Thanks ❤

[@innocentmwila8453]

Great session. Perfect way to end the day!

[@GCNTraining]

Glad you enjoyed it! Fast asleep after that one? 😴

[@Ian-Saxon]

Been following these sessions on my Tacx rollers. While I can't really increase resistance I can increase the gear & cadence efforts and work up a good sweat and heart rate. The time just flies by and it beats the hell out of just spinning without any structure to my sessions.

[@tomroman4674]

Best soundtrack!

[@RachelLevine25]

Another great 40 minutes with hankkkkk🎉

[@GCNTraining]

He is a great motivator at these things 🙌

[@jennifergehrlein5664]

Amazing ride! I did add an extra interval at the end in anticipation of one :)Love love love sweet spot rides! Thank you!

[@GCNTraining]

Awesome! Thank you! 🙌

[@derickverster2053]

Thanks Henk and team😅 Hectic legs are done.

[@coober97]

Cracking session 👌

[@davidburnham6332]

Thanks Guys, great session to work off the Christmas dinner and pudding ❤

[@mkofinaki]

Excellent season. One of my faves. Thank you!

[@GCNTraining]

Glad you enjoyed it! What others have you been doing?

[@mkofinaki]

@@GCNTraining almost all of them. I try to spend one hour daily doing a different combo every day. I am particularly fond of HIIT and sweet spot ones

[@franzz7112]

Great session to start the day..Hank great and entertaining as usual

[@GCNTraining]

Glad you enjoyed it! 🙌

[@lizalemon3116]

Epic!!

[@rachaelc9371]

This was so good! I was really hoping for another round at the very end!!!

[@TheFrostieballs]

Downvote 😂😂😂

[@sanpanuk]

Definitely got the heart going and sweat dripping off the brow. Another Hankmeister master class. Finally we’ll done to The Giant (Conner) for pushing through despite his struggles.

[@mathieuahhone9250]

Great session !! Hope one day katty will present the training session! Good day to all

[@katherinechiarello5967]

That was a killer. Thanks!

[@GCNTraining]

That's what we like to hear 👌

[@amiehoult8773]

I agree with the comment below you are all amazing your videos are my life! Loved this one but didn't think I was going to finish it 😬 but I did and feel great for the day ahead 👍 thanks guys

[@mohammedalaoui3701]

That was really good session

[@metya84]

Good job , thank you so much for this session

[@GCNTraining]

Glad you enjoyed it 🙌 Keep it up

[@derickverster2053]

Thanks Henk for great workout

[@GCNTraining]

Any time 🙌

[@davidward6917]

glad I'm not the only suffering! haha Thanks Hank and Connor for a great session!

[@sparx550]

That was hard. Just a big thanks to all GCN, I have been doing a lot of the sessions over the past 6months and I feel great, I’m like maybe a lot of people I can’t afford the likes of swift etc.. but I can’t imagine it would be any better than GCN Training. Again thank you one and all.

[@GCNTraining]

Nice one! Glad we could help🙌

[@samiraschulz8831]

You really great guys ! ❤

[@GCNTraining]

Thank you so much!

[@shorty03128]

I also prefer the 55 min sessions, but I am so glad that I found this channel and theese workouts

[@GCNTraining]

Great stuff, Lots of love for the long ones 🙌

[@angieguerrero319]

Thanks to GCN i better my condition, and i noticed the result when i ride my bicycle 😮 for more videos like this. Greeting from Colombia

[@karenskingley6939]

Great session Hank really tough. Love the 40min sessions just time to do them at the start of the day. Thank you all at GCN ❤

[@GCNTraining]

Glad you like them! Keep it up 💪

[@Tito-sq1kb]

Thanks from Dallas, TX

[@hornetshaven]

Really enjoyed (!?) this session, more like this please 👍

[@nataliewallace4657]

Awesome session yes we all love Connor 😂

[@GCNTraining]

And Conor loves the people 🤣

[@ianrobinson5841]

I don't know if was supposed to feel sick after this but I did so that's a sign of bloody good session! Nice work people 👍

[@jsimpson5985]

Awesome

[@kennylegan]

Really solid session. Tough but doable and enjoyable. 💪💯

[@GCNTraining]

That's what we like to hear! 🙌

[@greggm206]

Thanks Hank! Put training for 1/31/23 in the books ✅ Early morning workout.

[@eveliensmit2430]

Thank you for this amazing training!!! The first time I went out on the bike again, I felt stronger and faster!!!!

[@GCNTraining]

Keep it up 🙌

[@dean238]

Love the 40 minutes + session

[@GCNTraining]

Lots of love for the long ones 🙌

[@danpeled1054]

Top sesh

[@GaneshD123]

Excellent!

[@GCNTraining]

Glad you liked it! 🙌