Fast Fitness Workout - High Intensity 35 Minute Indoor Cycling Training

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In association with Elite & CycleOps.
Simon puts you through a tough training session of Micro Intervals, don't let "micro" fool you though, there's nothing easy about them!
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This training workout is ideal for developing your speed, and increasing your ability to hold onto groups on the climbs as well as the flat. These intervals and tempo sessions are great for mimicking the efforts involved in a paceline or responding to an attack.
Let us know how you find this session in the comments below 👇
Here is the details of this workout session:
Warm Up - Effort level 2-5 - 7mins
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Easy riding - Effort level 3 - 4mins
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Easy riding - Effort level 3 - 4mins
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Cool down - Effort level 3 - 3mins
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.
You should check out our other fitness classes...
Full playlist here: gcn.eu/gcntraining
You're going to need to recover well after this. Here's our guide: gcn.eu/1O3Vjis
Watch more on GCN...
HIIT - 25 Minute Cycling Workout - Hill Training 📹 gcn.eu/7n
Power & Strength Training: 40 Minute Indoor Cycling Workout - Passo Giau 📹 gcn.eu/powerand...
Photos: © Bettiniphoto / www.bettiniphot... & ©Tim De Waele / www.tdwsport.com
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Leave us a comment below!

[@gcn]

Let us know how you found this workout!

[@PerBarholm]

as anyone made this years GCN workouts in zwift? would love the zwo files :) then I could watch the video whilst the kickr is in ERG mode :)

[@alexfugate22]

Fantastic session!!

[@jpowerwayvon]

Global Cycling Network great ride, thanks.

[@reneeroath1048]

great! really hard, but I loved it. I honestly saw an improvement on the road after i did this one.

[@davidliu5292]

LOVE IT!!! Please make more videos like this 😂

[@naimi9584]

We tackled assembling the bike as a family project. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

[@nathanmarineau3993]

5 years later, still coming back to this one! Thank you for helping me stay fit!!

[@markweymouth6438]

This 35 minutes does me far more good than my relaxed hour sessions. Thank you from Somerset UK 👍

[@alfredthabiso]

This workout will make you sweat like pig!!! I have to say I love the indoor training videos GCN makes

[@DrewMather]

Really nice session, Simon! Thank you so much to you for leading the group, and all your efforts throughout the session, as well as the efforts of the group. Great job all around! Very inspired to keep training! Cheers!

[@armahthetrainer]

Amazing! You are a champion for talking through that. Geez... tired... 🤕 Phenomenal effort by all. 💪🏾🔥✌🏾

[@dusacuplutapeluna]

I absolutely love this! I'm 100kg and this make me feel alive, and every cell of my body is grateful after this workout!!

[@owenthomas2010]

Magic work out, Simons coaching voice and encouragement , very, very good.

[@hoggy1707]

Great video and well done on the advert being after the effort 👍

[@Niumachine]

Yeah!! Great Trainning session for COVID-19 quarantine time. Cheers from Mallorca!!

[@lisacalhoun8080]

Wow, I did not expect this workout to be so difficult!! Amazing! I'm so beat!

[@gcn]

Good effort Lisa

[@andrew.mcvey.5242]

Thank you GCN crew. That was a beast! Loved it. Will you do another 20/40 video soon?

[@caya8516]

This is now MY FAVORITE ❤️❤️❤️

[@running4fun863]

I do this session twice a week mon and thu. Absolutely brilliant my legs are stronger, made me faster , I hardly have to stop at lights as I know how to time it.glad no nutter on my commute to work. Love it

[@asheahluwalia5032]

Fantastic high intensity , short workout. Will leave you breathless !

[@maze9774]

Haven't done this session for a while. Forgotten how tough it is. Great motivating instruction. Thank you.

[@digitaldogs233]

This is one of the things that brings me back to using a cycle and that's the fitness side to it. great upload

[@GotLoveQM]

Just finished this, I'm dusted. Thank you guys!

[@softie30]

Love this session, it’s one of the best. Conner is pretty motivating. Thanks GCN.

[@davidcbzo2132]

Doing this 3 to 4 times a week with this quarantine thing, you guys are monsters riding the bike. I love this workout, please post more like this yikesss

[@MariaLauraChiriacesc]

Hi guys, I love the indoor training videos. Please keep up with the good work!! Best wishes

[@BarryMcKee3906]

My sweetie and I just did this workout session. Awesome!!!! Great high candence training. Thanks gang. You're the best!!!!

[@weekendbikingwarrior360]

I've done loads of your vids in the last 6 weeks... however this one.. ( set hard in terms of my dumb turbo regarding resistance) is AWESOME for MTbers... my lord... on max resistance on my ancient little turbo... ( you've got me to progress from the easiest..) I was destroyed. Massive grats... just what I needed. Sat down, hard as hell... perfect. I had to have a lie down after.

[@cindyg8995]

Great work. Your explanation was so helpful. Thank you for helping me get out of bed today.

[@Killerwhitefluff]

Hands down my favourite session.

[@gabencetyyy]

Thank you for this workout! Awesome video! I have a bike at home and these videos are my life savior, perfect for a home workout

[@jean-francoismigneault7612]

As said by the coach, this is a brutal session. Feeling so good 😊

[@SelimKrespin]

Thank you guys for awesome training

[@manga4774]

LOVING these videos as cardio while I put my first, love, running while i figure out what happened to my hip 😭 no excuses tho, i can go so hard on bike and hip is never bothered.

[@jeffhilovsky3727]

Need more of this type training!

[@eleonoraceci1388]

Excelente entrenamiento, ideal para la temporada invernal, llevo cientos de sesiones, sería genial que fueran subtitulados en español.

[@djlowes]

Love Lasty's new bike.

[@mizjamieh]

I was skeptical of 20/40’s but you made me a believer!

[@fabianoleite836]

Lost for 15 min in the parallel reality of pain inside the microintervals. Great session!

[@vividdreaming1]

So great to see Juliet Elliott, she always looks like she enjoys cycling so much.

[@darrenlong7026]

Love this one! I’m partial to a grande fondue 😆

[@wisebj2002]

Love working out with you guys!😊

[@joanberenguer5894]

This man is insane!!!!!! Love that for me! 😅

[@frankiearaneta6366]

These classes are great, thank you!

[@KD--sj8eo]

Great session!

[@DC-wo2di]

What a great class

[@elisatornel2834]

That was brutal! I loved it 😍 thank you so much 💪🤗

[@foxylady59jg]

Enjoyed! Got me sweating big time. Thanks for the class.

[@hannahkiely3565]

Great session

[@kamfire98]

One of my faves I forgot how brutal 20/40s can be thanks for posting!

[@PTS.MT.Goalie.BJJ.Andrew]

I Think this one is my favorite except I rewind to 26:00 mark near the end to make it a bit harder. It's so worth it.

[@arctttta]

The slower 20s periods of my life 😅Fantastic session. Cheers from Barcelona!!!

[@davidgoff2403]

Great 20/40 workout

[@Lorenzo-bq2ch]

I actually prefer this workout to the 30mins 8x30secs one, it may be harder but time seems to go faster somehow (they are both good nonetheless). Thanks guys!

[@aidangavigan9]

Great tuff session. Loved it 👍

[@beboo_o1125]

Nickel, 30 à 40 mn 3 fois semaine en hiver, Très bon produit,nickel....

[@cyclingforfitness9337]

Thanks!

[@lakeb82]

Good Morning! This is a nice little half hour butt kicker.

[@dominiqueerwin]

Always a good time

[@luisalbertorojasperez9487]

Excelente entrenamiento, ideal para estos días fríos en Chile, sería genial que fueran subtitulados en español.

[@kennylegan]

Good workout. I really like GCN. My only complaint is that there were a lot of false starts. For example: “alright ease up (I ease up)...... NOW!” This was frustrating as someone who mainly listens to it and looks up at the voice command but sees there’s still 5 seconds left. Other than that, I enjoyed it (no ads!)

[@donovandavidsonAlton]

i found it very good. hurts but enjoyable

[@dondicesare2408]

Great workout!

[@chrissterzinger7357]

Did Matt eat some pie 🥧 before this one? He looked kind of green at the end. Awesome session. Thanks 😊

[@JustKaiTheGuy]

Just completed my first one

[@blaquaman1739]

I stopped with 13 minutes left walked away from my bike, thought about what I was doing and got back on to finish 💪🏾

[@toorannashir2013]

Enjoyed this workout. Only started getting warmed up in the end of 35 mins. Good session.

[@focu82]

Awesome 🎉

[@evelynpello3996]

Love the workouts😥

[@gcn]

Glad you enjoyed this one, Evelyn!

[@lukacsvera4133]

Kiváló edzés!

[@brunomaglione2138]

Very very cool!.... INDEED! Luv it 🌍🇮🇹🇦🇺❤️

[@neilltyler7419]

Any plans to add Zwift workouts that correspond to these HIT sessions? Maybe number them so they'd be easy to match up the video to the Zwift session?

[@jeremy11542000]

Si it never gets easier, just faster!

[@joeorsua8847]

Excellent class and video...jgo

[@RPA1999]

Brilliant workout! Felt like I've been hit by a boulder!

[@cookingwithrhonda7260]

Gr8t workout!

[@rubenpeterson2969]

Hard hard sesión... !

[@anonymouspeacefulperson6199]

Can I please ask a question? I don’t have gears on my bike but resistance. When you say move up a gear? Do you mean increase resistance or lower the resistance? Thanks 🙏🏻

[@rosspage7734]

Maaaaaan my butt hurts after this one. Great workout.

[@19cherokee]

Please! Carry me to my car, let's don't work!!! Thank you for another great one 😁👍

[@6Oko6Demona6]

Something is completely messed up with your effort level scale. In this video Simon tells to go all out for 30 seconds and it's apparently effort level of 8. In the other video Matt does sweet spot intervals, were you're supposed to go at an effort level of 8 for 15 minutes and he calls it sweet spot, while sweet spot is a bit below the functional threshold.

[@vegyburger4588]

7:04 is where the hard bit starts!

[@jeronencabo7501]

It says it's 35 min training session but why it starts in 33 min?

[@oliverstilwell1187]

Si at 23:10 taunting us to do another session .. don't think so!

[@Traveler_Chapina]

done 👌

[@carolinemccormack2268]

Brutal but brilliant great coaching and motivation think I’m going to collapse now

[@gcn]

Great to hear you enjoyed it Caroline

[@gailhardy3476]

Intervals …..help…..thanks ….pain…..help. Thanks 😊

[@MiniFun92]

I did something similar before i got into somewhat serious training, tho i wasnt consistant.. feels good. Tatoed girl is fit.. shes not sweting as much as others.. or shes just not doing as much.. but doesnt seam so. Mby she stays super fit all the time.. when i start season i swet like a pig.. but when im good while in its eaven hard to get swetty. :)

[@boochuck]

Ouch...thank you sir, may I have another.

[@anonymouspeacefulperson6199]

I like spinning classes but my bike has a mind of its own and changes resistance without me touching the gears! It’s very annoying.... and tries to give me a heat attack...

[@azrajamakovic1712]

I wanted to stop several times but kept on going

[@shaunclough9121]

Yep - my favourite. Felt like vomiting the first few times.

[@nickbent8666]

#bits

[@torts58]

Great session!

[@WholeHealth]

We used this workout for the WholeHealth team lockdown turbo today and it was great. A short rewarding, painful effort that helped us forget what's going on outside for a bit. Forget everything except getting through the next interval, in fact! Thank you.

[@mayfairxtz2]

This is my favorite workout! I’m sweating like crazy and I’m loving it !

[@TonyKapeller]

Just finished this one. It was very very tough but I loved it. Makes bring indoors very enjoyable. This is going to improve my cycling for sure

[@kevinkerns7651]

This 34 minute ride goes by quickly. The endless series of sprints are enjoyable (after you get off your bike).

[@tomatotree]

The 20s is not the worst. The 40s keeping it at 90RPM is really the brutal one 🥵

[@matprlz]

Juliet Elliot 🤘

[@NiKo-fu9yp]

This is borderline torture. Love it felt like my heart was gonna pop

[@meganstaropoli2883]

Back again! Tough one! But love the instruction, explanation and challenge. Also love imaging myself chasing Alberto or even better, Matt Stevens. =) Will be back again. THANK YOU!

[@eduardorider7211]

Matt looks like he's suffering

[@matthewzacher4816]

I was.

[@mattspare8835]

Juliet on GCN? Nice

[@anthonyvalletta8332]

Matt Spare she doesn’t even sweat