Indoor Cycling Workout | 60 Minute Endurance Intervals: Fitness Training

Chris leads a 60 minute training session designed to improve your threshold and help you get used to producing power at different cadences! Make sure you warm up properly, are well fuelled and have enough water to drink. You can use a road bike on a turbo trainer, on the rollers or an indoor bike.
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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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Leave us a comment below!

[@danablack2288]

Love this one! You know you’ve done this session too many times when you have their conversations memorized. 😬❤️🚴‍♀️

[@dlwsports563]

Preach Dana!

[@lorenmuffat7636]

Omgg soo trueee hhahahah

[@yaproy]

precisely :p

[@robsan9039]

Great session! Exactly what I was needing !!!

[@TitoFortsBikeVentures]

How many times do you do this per week?

[@meganstaropoli2883]

Did this one again 2 days ago. BRUTAL! Man, this one just doesn't get easier, does it??! But how great to be able to suffer with you all. =) REALLY enjoy the "team". All the comments, reactions, thoughts and really appreciate Chris's direction. I will be back! Thank you again!

[@robertwaldon8100]

I could not complete these sessions without the GCN coaches’ instruction, encouragement and (yes, even) the banter. Thank you and keep it up!

[@katiebrazier1308]

I’m a runner who’s cross training at the mo and this was harder then a lot of runs I’ve done during training. It was brilliant, loved it 😍

[@josephlaviolette146]

Thanks for these, I'm not into virtual riding - indoors is indoors. It's not a bike ride; it's a workout. These are practical and the perceived effort metric is easy to follow and sustain

[@callielou7]

If you live where there's alot of snow, this keeps me Dane and in shape until the Spring.

[@jbjergh]

More of these 60 min sets. Thanks

[@dlwsport250]

Truth!!!

[@johanpauwels7894]

yes!

[@armahthetrainer]

😭😭😭

[@birdsong2552]

Yeah, for people who actually enjoy riding inside with GCN clips, the 30 minute clips are too much HIIT, which is not a good base for training 4-5 times a week. So yes please more longer endurance clips.

[@designerfloors4674]

more more 60 min

[@jared9977]

I love how well you keep your riders informed. Very organized 👌

[@manoloantonio5206]

First time doing it and it was brutal for me. I almost didn't finish and had to lower my cadence a bit during that last effort but managed it. Thanks again, GCN!

[@ternura76claudy]

One of my favorite classes!!! I'm +20yrs spinning and have my own indoor bike. Train 5 days at home and this one is done at least 2-3 times per wk

[@markhennings7207]

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.

[@sammatysen]

Just finished this brute of a workout on the trainer I bought with my gift voucher from GCN inspiration. No overstating here that GCN made me a better cyclist and a healthier human being. Can't thank you guys and gals enough!

[@gcn]

Did you enjoy this workout? Let us know! NEW! Ride this workout in The Sufferfest app. Connect your trainer and hit specific targets as you ride with GCN! Start your 14-day free trial now: thesuf.com/SUFGCN

[@wesmattos]

Do you have or consider to insert this training on websites as training Peaks... and make it possible to watch the video and do the training with a smart trainer?

[@TheNamlezz]

Please start syncing the music to the rpm. Or don't bother adding music at all, because having a 130 bpm music track at 50 rpm cadence is really annoying (like at 24:30). When working with percieved extortion as you do, it shouldn't be necessary to have any sort of bike computer for cadence to do this workout at all.

[@callielou7]

Awesome, painful, I loved it!

[@xtra9996]

Did YOU enjoy this workout? ;)

[@nicktaylor7247]

This is a bit like star wars ep 7... shot for shot remake of a classic

[@nato70]

In this quarantine time , i just started las t week my training in a stationary bike. Ive been running for 8 years and im starting to like this new sport......thank you and great and fun training!

[@analiauhlig8846]

From Galicia, Spain 🇪🇸 Thanks a mil!!!

[@MrJohnsink]

This is an outstanding workout! I honestly almost passed out the first time doing this 👍👍👍

[@chris_noswe]

Finally. A long one.

[@cassandradarrough6082]

Loved this! I’m still new to spinning and have slowly worked up from your indoor 10-15-30 minute HIIT sessions, some 20 minute sessions to this monster! The team environment you all create for us definitely helps me give it all I’ve got and motivate me for more. I started this not loving it, in fact not looking forward to getting on the bike at all haha, but now I do thanks to all of you!

[@perdahlgren273]

Absolutely amazing!! This session will be in my winter training every week from now on. Great job!

[@raykleiner3151]

A big thank you to all the GCN team that made these workout videos happen. Its been a godsend following your workouts riding my MTB on rollers. I've done the Dolomites more times than in real life! My output in terms of watts has really improved. Great job everyone, greetings from Milan. 🇮🇹

[@deanjackson3097]

I've been crook, really crook and today was the first step back. Thanks GCN for providing me with this opportunity! In these difficult times you are making a difference to people's lives.

[@aarongreen548]

Absolutely BRUTAL! I live in Chicago and snow is about to be on us. Last days of outdoor riding are coming to an end for this year. I recently had a knee replacement back in May this year and have been making progress with my training. I'm really grateful to have found this video so that I can keep building strength and endurance over the winter to become competitive again and start racing next year. Thanks guys for this video!!!

[@jdub16]

Super happy you re-recorded this one with the new crew. I have been doing this one once a week for the last year+ and it's super beneficial. Chris did an awesome job. Next time mic James though. Between him, Sy and Chris, that's a good time.

[@erniehall2237]

I absolutely loved this, will be taking this on every week. Thank you guys!!

[@johanpauwels7894]

Please please do more 1 hour or longer video's. Enough half hour video's, but I know these longer ones by heart by now.

[@joachimmurphy2024]

Yep that was brutal! The cadence and HR effort synced perfectly. I'll feel a lot better on my next commute. Love GCN and all the presenters. Miss you too Chris!

[@mwottawa1]

Great workout. I had to bail in the last 15 minutes as I couldn't hold on any longer. Definitely going in to the winter rotation. Thanks GCN

[@murraylangley2449]

Having watched this a couple of years ago on GCN with Matt I programmed it onto my Garmin Edge when it disappeared. It is an awesome workout I do every week.

[@stevewilson3377]

What a session to end the week absolutely loved it

[@mizjamieh]

This has been popping up in my queue for a bit now I finally did it and it was TOUGH but I will be returning to this ride again in the future! Thank you!

[@jen3800]

as a Canadian trapped in my log cabin with just my moose for company, these videos are a godsend. please send whisky soon.

[@richardharris8538]

Hey, c'mon! We're in for a mild winter, so you can let the moose out by mid-April. Just don't go poking the bears, eh. Can you order whisky from the Eaton's catalogue? If not, I could send a dog sled.

[@callielou7]

Right? I love the real riders doing training. Keep it going GCN!

[@Uppercottage2]

Thats no way to talk about your wife!....

[@jen3800]

@@Uppercottage2 my wife gave me Moosehead last night ! ( it's a beer ! get your mind out of the gutter ! ). she's great !

[@danielday713]

LOL! From the nation’s capital, we feel your pain.

[@anniescopel6659]

Favorite workout yet! Thank you for the long sweaty session!

[@kellyolearyschultz1712]

My favorite of all your videos! Thank you for these structured workouts. You are keeping me honest in my training😉

[@dieudg90210]

You made this holiday season better, thank you so much. Gonna ride hard on these

[@michaelmoloney3354]

Best 1 hour indoor workout I've seen as of late

[@stevocanuck]

Although painful, there is something about a good hard bike workout that makes me feel good for the rest of the day. I genuinely feel good inside and out

[@henk96]

Fantastic videos! These workouts are so adaptable you can use them for any cardio machines. Love it!

[@jeanboeggeman5944]

Amazing and quality ! Awesome coaching! Will definitely repeat this class again and again! Thank you

[@podge626]

This session is absolutely brutal! My legs feels like jelly after, totally bugger off. Thanks guys.

[@dlwsport250]

love love love the crushing attention to suffering quality ~~~thank you TRAIN WITH GCN . I hope all of you know our appreciation for your content!

[@heiko6376]

Best Training Workout on GCN and the most fun I’ve ever done. Thanks 👏👏👏

[@gertriedel9391]

What a brutal Session. It was one of the most difficult on cgn. I thought i had to stop. But i did it til the end . Thanks a lot

[@joannepolkinghorne5111]

Love the long sessions. Thanks GCN and Chris. Great workouts.

[@gavinkelleher294]

Omg that hurt! I sweated so much but the banter helped a lot. Love Si and James. They kept me going while suffering. GCN, we need more of these sessions during Lockdown. PLEASE!

[@frankiearaneta6366]

Another superb session GCN 👆🏼 great way to train indoors with or without Covid. Thanks a lot Team GCN!

[@kimberlyturpin7332]

Loved this ride! Great way to spend a rainy afternoon in South Carolina!

[@stisxe31]

So glad you guys re worked this one, was always my favorite rainy day ride

[@truk64]

GCN is just awesome! The training vides, the shows, all of you are great! GCN is like the show I watch most on any platform! Thank you for existing!

[@scottieshadow2209]

I did this! Age almost 60 and greater than 200 pounds female-I did this! Thank you. Great workout difficult work out but well worth it.

[@andreveloux7640]

Favourite GCN workout so far. Hit a max HR I hadn't seen in about 10 years at the end!

[@pmars93]

Thank you for the training session, precious now that I'm in quarantine here in Valtellina in northen Italy. 🇮🇹

[@jasonmcgrody9472]

I'll echo others and ask for both Perceived Exertion and FTP. I'm in the Navy I lead cycling class for out of shape Sailors and I love that these workouts are all about what YOU can do as I don't want to discourage those who are out of shape. Perfect timing as we've just started the sessions last week.

[@kd2366]

Another great session! I sweat so much my shoes were squishing when I got off the bike (gross I know) but you know you had a good workout. Thanks for these videos and please keep posting more.

[@paulhastings2816]

What a session to start the day, pissing down in the UK again! so this session was perfect way to gain maximum benefit indoors 😊, cheers guys at GCN, another great video 👍

[@davidburnham6332]

It’s been a while since I last did this one, I can honestly say, I’d forgotten just how good this is. The sweat is dripping off me, I love it 👍

[@jenniferwright834]

Phenomenal. I never train pure cadence like this; will definitely incorporate this workout regularly.

[@monfelmateo6868]

Great hard ride! Thank you for your motivation. Have a great day and stay safe.

[@manudu68]

An absolutely perfect session ! I wish you will release new videos like this ! Thanks a lot for making me lose 3 liters of sweat

[@PaoloFrancesco99]

This session has become my go-to for Saturday morning winter training. Shorter HIIT sessions are handy for mid-week, to follow my calisthenics circuits. I'm glad I finally followed the tip of a colleague to check out GCN. You push me a lot harder than I was able to do myself. Your training and other presentations are top notch.

[@djkeedjkee]

Thank GCN you never fail; to give me a great workout with your training videos!

[@st2778]

these videos are saving me ............... and this one is amazing, challenging , and perfectly cued with good tips all the way through.

[@kamfire98]

That was brutal! Another great session thx for posting can’t wait for next one

[@ecollen]

This is wonderful! Many thanks. I don't have all that fancy equipment, but I'm looking forward to trying to adapt this somehow to use on my ordinary spinning bike.

[@boazshiponi7763]

Melbourne is covered with smoke, so thank you for a great indoor session 👍

[@lydiagould3090]

Hope it gets better for you , must be dreadful, but at least you can train indoors. I love these workouts, can`t get the same quality outside in our miserable English Winters

[@nirmallotay8101]

That was a brilliant session. Pure quality. Thank you. Happy New year to you all. See ya in 2020.

[@srenallanfrederiksen3455]

In these extraordinary times, GCN 60 min. endurance interval really helps me to stay focused and enjoy indoor training. I'm riding a non-electronic, simple hometrainer and these sessions are great to do at home. Good job :-)

[@azrulshahreen]

BIG thumbs up to Chris & GCN team... loved it... best endurance session ever! Sore bottom, cramp knees & what not... more please.

[@waynewheatcroft1011]

One of the hardest sessions so far without a doubt, loved it!!

[@matteoghirardo2115]

This remains the best workout of yours! 👍🏻👍🏻 loving it

[@williamlawlor2539]

Brilliant content folks, it’s getting me through lockdown 👍👏👏👏

[@arcangel7097]

just love the way CHris takes us through this hard session love it

[@davelincoln2551]

Really enjoying this workout and have built it into my weekly training schedule for my long ride improvement. Thanks Keep it up!

[@markpayne4160]

Great job Chris! Third time I have done this one. Really enjoy as it’s too cold and icy in Chicago in January. Thank you

[@elisatornel2834]

One of the best sessions! Loved it ❤️

[@sanpanuk]

Stumbled across GCN fitness sessions and this one is now my go to session, its absolutely brilliant. I get a great workout from it. Keep posting these type of fitness sessions GCN.

[@tboneuw]

Thank you so much for this. You guys are helping me get through this cold Wisconsin winter! 🥶🥶❄️❄️🚴🏼🚴🚴

[@ingmarneple6072]

Thanks for restarting the series! Amazing and painful workout😬😁

[@marcoherrera9397]

Thank you for this!!! It´s great to follow for a great workout!!

[@krimsonden4320]

Thanks for the vid perfect motivation to get to my goal weight xD And good job everyone from the GCN team on the workout.

[@edacheb]

Keep coming back to this one. great training session!

[@elmer1303]

Brutal! Una de las mejores sesiones de GCN, he sudado como nunca, gracias!!!

[@luisamalan5746]

Love this session! Have done it at least 5 times now!

[@bradmaclean9933]

GCN rocks and Chris is a machine! Thanks for all you guys offer.

[@christah7629]

Hey. I am new to road cycling (4 weeks new). Due to cold front and wind, I went to gym. I did your workout and loved it. Thank you. I have alot to learn. I have signed up for a race in May - 100 mile bike race. So I have lots to learn and need training. Thanks again.

[@christophergonzalez6536]

Bad ass workout! This hour flew by and I really enjoyed this one. More like these please. Thanks

[@debloot]

Best training vids on KZbin. Brutal and worthwhile!

[@fleur_cambodge]

As always, another great spin with the virtual team!! Done 💪.

[@mitzynoisette3180]

Absolutely exhausted & thrilled I did it. Thanks so much.

[@davidmachin1970]

Great session, utterly knackered

[@poc27]

Thanks GCN another brutal and brilliant workout

[@gillianwalsh1628]

Beast! Always break through my brick wall with this more. More like this please 😁

[@jamesmcdonagh959]

Brilliant, thoroughly enjoyed it whilst sweating buckets. Very well informed, maintains the riders interest and keeps pushing. Will do this again

[@jessicakim1591]

Amazing! Hard both mentally and physically. I'm drenched in sweat and feel better for it!

[@bikenized9317]

Thanks GCN for this endurace workout! Greetings from Philippines!

[@controlhunteradventures449]

Man, that’s a great workout! I didn’t think I would make it all the way through, but happy that I did!

[@meganstaropoli2883]

Came back for more today...ugh! This one is REALLY tough - yes, physically which I'm always up for but mentally, it really beats me up. 4 minutes at the differing cadence. I much prefer HIIT but totally understand and appreciate the value and need for a session like this. I'm hoping at some point, I won't dread it so much and will actually look forward to it! ONWARD!

[@wengricafrente9351]

All of the trainings workout indoor training session is very good I really love doing I'm a new be but I'm sure it's very effective workout for those who wants to improve in cycling I'm very thankful to the GCN for making this training session workouts God bless us all...

[@nafunaabola1611]

Thoroughly loved this session.

[@kevinbennett437]

Fantastic workout.......and seriously gruelling. Going to make this one a weekly deal from now on. Was using an approximation of the gearing, as my old bike that I use on the turbo trainer is a 50/34 with nine speed cassette. For an old bloke (53), I was pleased to be able to spin up 79.5km/h on that final one minute effort. Thanks guys..... Great Session.

[@running4fun863]

Brilliant session, thanks, sat at desk whole day, this is brilliant.

[@kkrajiv1]

In such difficult times, GCN really helped to boost my morale....good workout... thanx