HIIT - 25 Minute Cycling Workout - Hill Training

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In association with CycleOps & Elite.
Matt Stephens guides you through a 25minute turbo training session to improve your performance on short climbs.
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Ex-Professional Cyclists Tom Last, Matt Stephens and Simon Richardson are on screen with three other riders in this 25minute long session.
The purpose of this session is to improve your performance on short, punchy climbs.
Let us know how you get on 👇
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.
Watch more on GCN...
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Medical Testing With Team Sky: What Happens At A Pre-Season Camp? 📹 gcn.eu/2fn3NFo
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Leave us a comment below!

[@gcn]

how did you find this workout? let us know 👇

[@ozan3076]

Global Cycling Network Its just 2 hard 4 a lazy person like me :)

[@odenwaldcyclist8182]

Matt as Instructor is always great!

[@angusvoo9863]

Can GCN post a chart showing the % of FTP corresponding to RPE 1 to 10 scale?

[@darrylbruce1]

Global Cycling Network Great workout when short on time! Just right!

[@lisapet160]

I'll do hill charging intervals outdoors coming weekend. Very painful, but training indoor without Lucy hurts even more :) With that being said, the video is on the rainy day training list.

[@dennismicallef9350]

Matt is an absolute legend. Love that motivation at the finish line!

[@ravenbell5156]

Awesome class. I am restarting my fitness journey after a years of leading a very sedentary lifestyle and your videos have inspired me to get up early to get it in. You rock!

[@blamekara]

Wow that last minute and a half with his insane encouragement really really helped a lot! Thanks for a good and Interactive workout!

[@ashleyhesson9454]

Yes!! Totally agree!

[@benstudd]

22:15 - Chapeau to Lasty for longest dribble of 2017 at 1m24 cm. Sterling work.

[@siquq]

Excellent plan, great narration, and fantastic camerawork and editing. I enjoy seeing the pain on the riders’ faces because I wear the same expression.

[@kelliewilmesrnbsn9638]

I love this guy! So encouraging and yes, these have helped now commute with my gravel bike 3 days a week 13 miles one way with Alaska style hill!! Thanks guys!! Please do more videos, I’m in re runs times 3 now :)

[@DrewMather]

Another incredible GCN spin class! Thank you! Matt Stephens is again, just an incredible leader on this one. Well done, Matt! Well done! Really appreciate all your efforts to inspire us to be our best and to give our best. Cheers to the GCN!

[@siquq]

Somehow I had not yet ridden this session. Now, during the lockdown, I am working my way through them all. Thanks GCN!

[@catherine5174]

Wow! Same here

[@ToriSmedley]

I remember when this first came out, and here I am six years later still firing my training with this ride, and putting out many more additional watts. Thank you for incredible rides!

[@paulchase8636]

I really miss Matt's sessions. Great encouragement, info, with a bit of cheeky chappie.

[@ashleyhesson9454]

LOVE the motivation! It really gets more out of my legs!! Thanks GCN!

[@selinaruscillo2846]

Brilliant motivation on the last climb! Really helps 👍

[@ldhaight1]

Never saw this one! Keep digging for those Matt workouts! Better yet bring Matt back!😊

[@marksargent3270]

"Chipping away at the coal face" love it. Great structured training sessions really help. Ta.

[@amandaskellenger2521]

Brilliant! Thanks for the uphill training!

[@chanheepark1533]

favorite guy in GCN hiit session Thanks for your passion in session

[@gcn]

Glad you enjoyed it!

[@jordisalvadoriu]

A great passion in his conducting, a great session!!

[@ridehardlivehappy]

Matt, the visualization at the end helped me go harder than I thought possible. great workout. thanks.

[@JonCannings]

anything with a Lasty painface is a winner

[@leenm.7677]

Jon Cannings Yes! 😂👏🚴‍♂️

[@martinhoeller5793]

This is sooo amazing!!!!! Love it!!!!!

[@rachel13adler]

Great instruction, motivating throughout. Thank you!

[@mrsramirez84]

Thank you for the encouragement!

[@boethiusm8438]

This is the best/most informative cycling channel on KZbin, possibly even the best channel. 👍🏿👊🏿

[@kamfire98]

Hi GCN I do your workouts 3-5x/week. Just completed this one again arguably one of the top 3 in the series! Thanks a bunch GCN!

[@tpebikego]

Nice workout! Matt's sessions is always in my favorite list.

[@cyclejockey4397]

Killer workout guys. Thanks for sharing !

[@adamcoatham]

We just bought a turbo trainer, and i've literally just got off having completed this as my first ever turbo session - loved it, thanks GCN!

[@running4fun863]

I am enjoying these sessions . Back form serious illness. So thanks guys.

[@blackvx]

Great motivator to push us to the limit. I enjoyed this class 👍

[@juliekinnear362]

Great hill training! Thanks Matt and gang

[@Mrculturist]

Such a great workout! Thank you very much!

[@cyprianforc]

Superbly good training. I will be coming back to this one!!!

[@geoffwood8610]

Thank, Matt, outside in the drizzle and what you said about pacing it, the last 15 seconds of the final climb I needed to back off #Learntopaceit

[@ashleybyrd8446]

Another great session!🎉

[@laurents9700]

Solid short spin that really gets your legs burning!

[@bacalaoenfritao]

im just doing it before having dinner and its awesome!!!

[@injoyin2007]

Great push at the end. Appreciate that!!

[@stormrider3102]

Very cool workout GCN! Matt is great as always, keeps you interested all the time! Highly trained female athletes are pleasure to watch. Music is good as well. GCN rocks!

[@christinaesser1857]

Great motivation!!

[@siquq]

Great session. Thanks.

[@lukacsvera4133]

A kedvenc videóm! Szuper, pont annyi, hogy az ember frissen kezdje a napot!!!

[@rafaelmarcosbs9383]

Amazing. I just wanted to be there pedaling. Thank you for share it. Saludos desde España.

[@LiamDaLemon]

What a great turbo 👏👏 you really pushed me at the end, which is hard when you're not with other people sometimes 😁

[@johnlee7691]

Great finish!

[@CHICOSHAY]

Lasty's face! Lyndsey's focus!! 🔥

[@MrBernt1968]

I miss Matt at GCN 😯 Anyways! Looking forward to try this workout. Sounds perfect for the countryside around here with plenty of short steep hills

[@andrewkidd9424]

Great session well recommended for a sweat thanks

[@utalledo]

Loved it

[@honeydopr]

Great workout thanks,,!,

[@matthewkluge5441]

enjoyed the score !

[@gordonharker4705]

Off work at the moment operation on Elbow thank god for GCN workout,

[@jiabnoi8939]

So much fun 💪💪💗

[@nickbent8666]

Thanks Matt helped find a extra on that final rep

[@MikeM91320]

Awesome work out

[@DeepakSingh-pf7sy]

Great session!….fly’s by!!! Can we please have more from this instructor!!

[@LourdesBlancor]

I loved ittttttt

[@robert_mn]

Just signed up for my first race, a 50 mile gravel ride. Only been cycling about a year and have only gone more than 20 miles once. I might actually finish thanks to your videos.

[@dougsrosen]

Great work boys and girls!

[@anne-laurefontaine7913]

short and sweet - very nice and hard training session, guys :-*

[@belindabernard1276]

i love the dramatic finish ! thanks so much

[@gcn]

Glad you enjoyed it 🙌

[@padcatube]

Awesome

[@AdrianWells]

Probably my favourite indoor workout session so far. I do it on rollers and my balance is rubbish so it's a bit harder to "take a sip".

[@RonRawson1]

thx

[@johnbarrow5981]

Good beasting!

[@rowenahibler7372]

Grateful to all of you

[@jennifersankar1398]

Great class thanks❤

[@gcn]

You're so welcome! Keep up the good work 💪

[@georginafeeney1098]

Amazing work out, thanks GCN and keep them coming 😁

[@gcn]

Thanks Georgina! Glad you liked it

[@lisawatson-roberts4567]

Yoy never disappoint me - short intense and SWEET♥️♥️♥️

[@stephiek88]

Christmas day 2023!! Merry Christmas all!

[@fullesthouse7617]

Cheesy or not, the last 30 seconds verbals defo made me push it 👍

[@Edq51]

Bring back Matt!

[@tomking9347]

Matt is the best we miss you

[@gordonharker6325]

What can i say Awesome.

[@hermianhermian]

❤it!

[@armahthetrainer]

Whew! 😳🤕😳🤕 Tough session. 👍🏾👍🏾👍🏾👍🏾 Can't talk. Can't type...🥇🚲

[@Pratalax]

C'mon Si, 10/10!! Picture yourself chasing the fella who's definitely nicked your rear 454 whilst you've been on that trainer.

[@jonathanrixon6033]

Lads I'm a powerlifter I'm 6ft.2 I way 17st and I've just started back into cycling again and I would to thank you all for all your help and love theses hiit climbs thanks again Jonathan rixon

[@stanleycck1970]

Done.....yes tough one but feels good

[@stanleycck1970]

Gotta do more of these kinda uphill.....training for KOM Taiwan later this year

[@mpereirawolf]

The girl with the arm tatoo have such a good riding style! She looks powerful! Go go !

[@thehappyvalley413]

juliet elliott. :)

[@Ken419_]

Matt Go Matt

[@benbos1925]

how do you determine the effort levvel ? Using a Kicker Snap, Wahoo Element Bolt

[@9weeds]

Thank you Jesus- never got the ad

[@tenettttt]

Juliet!

[@danielhou3425]

the last three minute doesn't look like 110 rpm? is it a typo or am I suppose to switch to easier gearing?

[@finessecycling]

Hi GCN, I use Perfpro it would be great to get a file I could import to match to your session. Do they exist.

[@jtuds]

Is the resistance the same for the entire session and it is only the cadence that increases?

[@user-dw9st1jf7s]

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.

[@rellazafe]

will there be one for longer climbs?

[@GoustiFruit]

Only the group shower afterwards would make it worth it ! :-D

[@robertjohnston5842]

I usually do 1 hr to 1.5 hrs at a time. How beneficial if at all, to do this back to back? Or should I just add another 30 min to 1hr hit session in there instead? My endurance is spot on, just need the watts up for my speed is rubbish.

[@siquq]

A new favourite, sorry "Wet Hat". Above the threshold keeps you honest with yourself regarding what you can and cannot do.

[@prfeen]

Thanks great workout Riding Technique question I noticed that Matt and a few of the partipants all had very straight arms almost locked out, is this normal/good ?

[@irespectfullyrefuse]

Your upper body should be relaxed when pedaling and your arms "should" be relaxed too so no its not optimal. But when you get tired or stressed or you anticipate a hard effort people tend to stiffen up, it's a hard habit to lose

[@zygmuntthecacaokakistocrat6589]

Some gloves in case you come off might be a good idea. Glasses to stop bugs in the eye. A gilet to stop windchill.

[@billyjean8287]

it would be great if the music would corresponded to the rpm... i have no cadence senson on my hometrainer

[@DerGolf2000]

I would also join your sessions. But how? I have a Smarttrainer (Bkool Pro) connected to a PC. How do i change the resistance on my smarttrainer when i want to follow your session and get the puls up?

[@MrBernt1968]

Zee Governator find a flat 30 min route on bkool👍

[@stanedithisla]

any summary for this?

[@williamm197]

Some session

[@adsensedd]

Can we get this workout as a Zwift file?

[@michaelmcnulty6115]

Ouch

[@attybong]

the last 3mins is supposed to be cool down .. why does it state there "110rpm"?