HIIT Indoor Cycling Workout | 55 Minute FTP Threshold Intervals

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In association with Elite & Alta Badia.
This indoor cycling workout will help you to improve your fitness and threshold power. We rode the beautiful Passo Giau in Alta Badia in the Dolomites.
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This workout session is definitely a hard one! You'll start with a warm-up and then head straight into the Zone 4/Zone 3 on and off intervals, keeping on the pedals for 20 minutes at a time, with a recovery period in the middle. This session effectively adds up to 2 x 20-minute efforts and will really help to raise your aerobic capacity and overall functional threshold power.
If you try this workout, be sure to comment below and let us know how you get on.
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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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Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
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Leave us a comment below!

[@gcn]

Let us know how you get on with this one! 💪

[@lisapet160]

I'll get with this one definetly, on the coming cold and snow days. It's on my indoor play list. Good thing, Emma described upfront, what the session is about and what type of bouts will it be. (Graphic representation of protocol would be fine, but Emma did good job in explanation). Speaking about .... Here is another cross country skiing tip for her: "how you get with curved tracks on a slope and don't get derailed". First at all: slow down using the same "one foot on track - one foot as a plow" method, as was described previously. In the case of turning (it's "cornering") you stay on the "apex" foot and slow down (plow) with the "outer" foot". Once the "hair pin" is approached, use your "plowing" ski as a skate, just dont race with cadence, do one kick at a time - this will help changing the motion vector and not fall out. The balance with speed and turning (it's "cornering") control comes with practice. Keep the pole behind the skating ski, for the start just don't use the poles for propelling, though "scratchig" the snow with the "apex pole" will help you feel, where you are and what's going on.

[@garthly]

I just bought a direto, so very pleased to see Emma on one. However I wonder what app you are using as you do this. Is it “My etraining” or zwift or something else? Few instructions come with the machine and the explanations of the app make little sense to me, and having no experience of a trainer before, I am not clear what I should be doing. I cannot even get the app to display what power zone I am in. Any guidance gratefully received.

[@themcguires3562]

That was tough, but I enjoyed the excellent scenery and commentary. I'm sure this will pay off and have added it to the playlist to repeat.

[@bigring6424]

Looks great. I like that's it's nearly a full hour, and it has real footage. More long ones please. You've only got a couple of others this long, and at least one maybe more of those are also 2 x 20 of different varieties. Great stuff for when I can only use a gym bike and not my smart trainer apps. Wish you'd posted it a day earlier, but there's next time.

[@mohcinelakioui839]

What a session! Thank you 👍

[@sandrakerr7017]

Please Emma, stop APOLOGIZING any time you need to drop down a gear, catch your breath etc. The men NEVER apologize. You are awesome and everyone knows it. You could whip most guys on any ride.

[@NoxiousNoodles]

Love these vids. Emma's like a spinning instructor without the awful arrogance.

[@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.

[@borisb.5024]

Thank you! I appreciate the longer (~1hour) training videos such as this one

[@brendamozel2387]

Yes, 60 minute workouts! Hiit workouts are great, but, more of these would be fantastic! Thank you!

[@ruijorgedorosario7300]

You guys have really saved me from going nuts during lock down ! Saying hi from South Africa..

[@tomaSgaia]

So true!!

[@larawilliams7856]

Thanks GCN team, loving my training with you all...James never stop being funny and with banter...it keeps me going so thanks. Lara

[@christineepp5274]

I really enjoy this workout, and love the drone shots of the curves up the mountain!

[@Jimmyfpv_]

Yesterday afternoon I did this workout. As I don't have a power meter and my HR monitor was out of battery, I just went by feel on it. I started off cautiously because I know myself and I typically start very optimistically and blow myself up halfway through. At the end I was pretty satisfied with my effort, but felt like I could've gone a bit deeper. Anyway, today morning I was destroyed. I don't incorporate many of these long type of efforts in my training. Which means that I should do them more often. I feel a little bit glad I paced myself, otherwise I probably would've needed a whole week to recover :P Great content guys, really appreciated.

[@armahthetrainer]

I love these 1hr sessions. Indoor training with you guys is so fulfilling. Especially with a 16mo old at home and a busy schedule. Thanks for this. 👊🏾💥🙌🏾

[@dagobertoquesada8534]

I really enjoyed this threshold intervals. Thanks a lot guys. This is perfect for the quarantine. I'll be following your trainings. Greetings from Costa Rica.

[@SioLazer]

well done! can't wait to see how this improves my performance. both presenters do a lovely job of encouraging and coaching us along the way.

[@jodyevanson2628]

So thankful for this workout and being able to ‘go’ to the mountains during these unprecedented world events.

[@mariacristinaperezlegorret7593]

I prefer long sessions, and this one will be one of my favorites! Thank you, my lady, thank you, Hank!

[@lydiagould3090]

Liked this one, as we`re finished the cx season and training for the MTB series. More endurance vids please, as its still too cold to go outside on the bike! Emma always inspires me, and makes me laugh too!

[@bitchoflivingblah]

respect to the lads - but Emma's on another level.

[@karlmathew1342]

That is why she is a world champion.

[@bitchoflivingblah]

@@bigstu_ she rocks every single inch of that.

[@shannonpolice9365]

Two words: oh my 🫥 I never rode that pace for that long and hard. First block I got thru feeling pretty proud of myself. Second block i got thru but had to ease up three times! This will be added to my Playlist. Quite a challenge. Thank you guys

[@nickedmondson5500]

Thanks Guys, really enjoyed the longer workout!

[@gavinkelleher294]

Thank you again folks. Another great work-out that I use for fitness. GCN videos are a great mix of endurance, speed and interval sessions.

[@fredericquentin9295]

A wonderful session, my Saturday's favorite ! Thank you :)

[@Bz7]

This training session is a killer. Definitely I'll repeat. Thanks GCN, this training videos are saving me in quarantine dark days! Greeting from Brazil!

[@gearzilla50]

I really like all the GCN workouts that are outside! It's so much easier to keep going when there is nice scenery.

[@siquq]

I have no idea how many times I have trained to this video. Excellent pairing of hosts. Thanks GCN.

[@dommydom53]

You guys and gals have kept me in shape during this quarantine. Thank you!! (From Houston, Texas)

[@dieudg90210]

I've been doing this session a lot! Thank you c:

[@20yearsagotoday1]

Great session that one. Will definitely be coming back 👍🏼

[@armahthetrainer]

This one kicks my butt every time. Nice work. Sweat is everywhere. 🔥👏🏾😊

[@simplebeautiful7923]

theses out door rides are so awesome

[@charliecarabello3942]

A) Amazing session - just what I was looking for. B) I would be as interested in the session Emma almost had us doing --> 4x5 with 1 min. at zone 4 and only 3 min at zone 3 - bring it on!

[@slpumgfzx]

Having done mostly short-sharp spins I really enjoyed this longer one, I think I passed into the next life at one stage but a great workout. Thank you.

[@alanharpdesign]

Excellent video.. and conveniently what I needed this morning on the trainer.

[@teriannecurnow5600]

I really loved this session. Thanks! I usually hike or run but because of the weather decided to use my bike. My bike is pretty basic but it does the job, and I'm dripping with sweat afterwards.

[@briandempsey4291]

This was a great workout! You are all great! Keep it up!

[@therealhostman]

Great session, will do this later in the week :) Keep the videos coming!

[@alandavies3263]

Completed this as a run using RPE and FTP in comparison to half marathon pace - superb workout - cheers GCN

[@foxylady59jg]

This is helping me to reach an hour of cycling. Next time I’ll mute and blast some music. Thanks for the video.

[@1958vintage]

I use this with in my regular turbo sessions. It's definitely helping my time-trialling preparation. I agree with Denning76, "without the awful arrogance", except that I find James very pleasant to listen to also. They both come across as very natural, no airs and graces. Many thanks GCN.

[@martinkann9318]

I just love your sessions! Makes me survive winter. Thanks!

[@Uppercottage2]

Thanks Emma & James, really enjoying this one, as you mention in the vid’, we’re training for our 1st 100k Sportif and this seems the perfect way!....Great Stuff!.

[@edacheb]

3rd time, still loving it!

[@ThisIsPaacha]

Muchas gracias por subir las clases. Han salvado mi control de peso durante la cuarentena.

[@xokeucma1]

Im new to cycling and i just got my indoor trainer. Love the exercise short to the point. But i was wondering where would be cycling without GCN today hmm. When i ask myself a question about cycling GCN have the answer it`s like google but for cycling. Keep up the great work guys

[@mickeyb2927]

This is truly a fantastic workout... trying to do this regularly. Thanks Emma and James. I used the workout builder on my TrainingPeaks account to replicate the intervals on my erg trainer, setting the cadence for each one and the Zone 3 and 4 FTP percentages then synced it to my Elemnt Bolt. You can do this on a free TP account in case anyone doesn't realise.

[@raykleiner3151]

Great to ride along with you guys. Set up my MTB on rollers and although I am off on the RPM due to wider tyres, it's still a great way to keep fit during lockdown. I know those roads in the Dolomites well, made it even better! :)

[@meganstaropoli2883]

Appreciate the teamwork on this one. I was a bit overloaded with instruction tho...will have to come back and try again. Thx!

[@siquq]

I decided to ride it again after just a few days because the long effort was so much fun. Thank you.

[@siquq]

Thank you GCN. This is always a challenging session.

[@masterstrirob6411]

This one is my favourite. Love the scenery and working hard. I'm training for the World Age Group Sprint Distance Triathlon (65+ category). I can work hard for sustained durations without worrying about traffic or slippery corners. (I'm a regular GCN trainer in Australia.)

[@paulrobinson6001]

Great session and no ads breaking it up ( so far !) ☺️

[@fabianoleite836]

Great session guys. Congratulations.

[@sandiegocyclingnutz]

That was a great workout! I got cadence/power (vector 3 pedals) and speed sensor for Christmas so this was my first trainer ride with all the sensors. What a huge difference that makes especially with the Zone prompts in your video. Keep that up! (Yes, I've never ridden with cadence till recently)

[@mikeboxall735]

Love these sessions on the open road - bring some more, please!

[@Ksenia80823]

Emma ain’t got time for platitudes! Love this session. I’m a just a weekend MTBer and doing these workouts on my Wahoo has so improved my strength and endurance. I just came back from Bentonville AR and people were telling us about the “tough climbs” on certain trails. Kept waiting for the climbs, nothing compared to CA and CO lol!

[@armahthetrainer]

This ride is great. So tough mentally to deal with the commercials. Good job instructors. Such a tough climb.✌🏾🔥😊

[@steviep1hopalong]

great session for time trials would love a 2 hr session like this

[@stephenparris4049]

Been following you guys 6 months now great videos love the sweat 🇧🇧 BARBADOS 🚵🏿‍♀️

[@gmaiaswbellnet]

This is literally giving me BIG TIME.

[@aus109]

This one is good! I like watching the video footage of the road rider! Keep that stuff up!

[@jonathannewman5523]

Yes yes yes! Thanks for a new training video! Looking forward to giving it a whirl real soon!

[@gcn]

Let us know how you find it!

[@gordonbulinda4076]

Am from Kenya, enjoying this session 👍👌

[@stephensuddens3995]

Nice ride, good for increasing watts on higher cadence and increasing FTP potential. Well done team GCN..

[@THEANPHROPY]

Love this workout many thanks did it at the gym whilst on my mobile last week.

[@gcn]

Awesome, nice one!

[@casual1699]

Good session. James thx for having shared your power output (midway thru warmup); it’s a good benchmark for us armatures...

[@nato70]

Great training for this difficult days...thank you

[@edacheb]

Its my second time on this session, such a great workout!

[@timgelinas-drummer7802]

Great one! I love the long sustained sets

[@peterlegg6295]

Lockdown has become bearable using these Spin workouts 6 days a woks. Fantastic session and I’m loving it. Im not young either: aged 67

[@daniellecunningham7096]

Love to see more 60min workouts or longer

[@ehbronner]

Another great ride GCN - thank you!!

[@johnlocher1667]

Really good workout! Thanks GCN. Late October Snow is melting a bit so hopefully going back outdoors soon before real winter sets in! See you in the douches!

[@kkrajiv1]

Good workout n beautiful scenery

[@kevinkerns7651]

A nice reasonably long, yet demanding ride. Well done. Enjoy

[@andrewabrehart6628]

Great workout. Wish I had the nice trainers but, with plenty of imagination and gear choices, it was still great. Thanks

[@hannahkiely3565]

Brilliant. Loved a woman’s voice

[@MrWillman66]

Can't wait to do this in the morning! Bring on the pain!

[@kimberly5304]

WOW!!! What a work out!!!! LOVED IT! Do more like it!

[@robinbhairam7508]

There's a pattern beginning to emerge with GCN ... Emma seems to be the 'team go to' for demonstrating a right royal beasting! Nice one Miss Pooley ... you don't want to train a 57 year old beginner do you? (Haha)

[@jhcycling3098]

Tough choice to make; new fresh snow outside and still snowing.. perfect post card winter.. or hop on trainer and do a real training.. Well, it will get to into real freezing up to -20C next week so better save these indoor things and enjoy outside while it is "sane". :) Thanks GCN for these "down to earth" -presenter leaded videos! ;))

[@gcn]

Haha thanks JH! Enjoy 😉

[@alexk3806]

This is epic, thank you GCN

[@deekujanpaa4503]

Thanks guys, I would never work so hard without you. Diane

[@georgeedwards7058]

Great training GCN, love how it's improving my overall fitness. My #1 training partners. 🌠

[@alexishester329]

That's a tough one. Loved it!

[@ptocknell]

Thank you! Great workout for the hotel gym!

[@Federchen]

Today I did my first session with your video instead of cycling "lonely" and it was just amazing! It was so much fun to work out with you both. I really have to thank you since I almost lost my motivation to do cycling regularly - but now I will keep going with the aid of your videos. Greetings from Switzerland!

[@gcn]

Great job! Really pleased to hear you enjoyed this workout! Happy training, Elena!

[@fabianoleite836]

Tried it a first time, did not manage to survive for the second half ... :) Yesterday did it a second time ... and went all the way ... painful, but satisfying afterwards. Great work guys!

[@kevinkerns7651]

This ride gets your heart rate up and keeps it there.

[@mwrenn6060]

Great workout! Thank you

[@edacheb]

Awesome session, thanks guys!

[@brettbloebaum3870]

My favorite so far.

[@nathanhoks2291]

I really liked this session, -- and the Orbital kicking in the background. Turn it up!

[@gc2137]

James is the most adorable ginger ever!

[@siquq]

Thanks GCN.

[@davestarr519]

Always a good one

[@bbbb6066]

When I ride my indoor bike I listen to music which help a lot. Ben

[@siquq]

Thanks GCN. I ride this one often. Great views.

[@gcn]

Glad you enjoyed it

[@fabianoleite836]

Great one! Solid effort.

[@andrewabrehart6628]

Fantastic workout. Thanks

[@lordad]

Superb Workout ! i really enjoyed the suffering

[@kubael5032]

I love this one:)