Into The Unknown | A Mystery Indoor Cycling HIIT Workout To Keep You On Your Toes

This indoor cycling HIIT session has intervals that come thick and fast, of different intensities and durations. These kinds of efforts will prepare you well for the unpredictable nature of the start of a race, or when attacks are flying in out on the road. The variability of this session will keep you on your toes and it will fly by! If you don't want to know what's coming then hit play now, but for those who prefer to be prepared, the workout plan is below:
The Session
Warm Up
2 Mins Easy (1/10)
- 1 Min Harder (3/10)
Main Set
30s Hard (8/10)
- 3 Mins Active Recovery (5/10)
1 Min Easy (1/10)
- 2.5 Mins Threshold (7/10)
1.5 Min Easy (3/10)
- 2 Mins Hard (9/10)
30s Easy (1/10)
- 30s Max (10/10)
4 Mins Active Recovery (5/10)
- 30s Max (10/10)
1.5 Mins Easy (1/10)
- 3 Mins Harder (4/10)
1 Min Hard (8/10)
- 30s Easy (1/10)
2 Mins Sweetspot (6/10)
3 Mins easy cool down to finish
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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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[@christinecincotta5170]

Loved this ride. Thanks! And thanks, GCN, for listening to our requests for more female voices. It's noticed and appreciated!

[@bekchew]

Yes! Thank you for listening and letting the women speak. Would be great to see Manon or one of the other women led one of the rides

[@ianbradbury6416]

It's great. As a 63 year old, I'd really love me to see someone more advanced in years as well!

[@gavinkelleher294]

That is more like it GCN! A hard session with interaction between Hank and the ladies. You definitely miss that when presenters are just on their own. A good session which you can make harder on your own if you wish, right up to the end. The variety definitely helped. More please

[@GCNTraining]

Thanks Gavin, we'll strive to keep it up!

[@moricz57]

Enjoyed this one and all the banter with Manon. Time just flew by

[@davidlasso1439]

Can't thank the GCN team enough for your amazing training videos. I have been using them solidly since last Sept. and my fitness just gets better and better. Keep up the great work, very much appreciated :-)

[@tomroman4674]

One of the best sessions. Loved the surprise intervals. Let’s goooooo!

[@kevinstafford1983]

Inspiration from perspiration I believe the quote was @hank. That was an absolute belter of a session, thank you all for the motivation throughout. The bit of banter in between efforts had me in wrinkles. Keep these videos coming as without GCN Training I wouldn't be active, getting fit or losing any weight. #loveyoulongtime lol

[@CoachTinksFemaleFitness]

Loved this and helps you talking throughout

[@jennifergehrlein5664]

An absolute go to burn fest, I do this frequently when short on time but need a great workout. Love the banter!

[@davidburnham6332]

Beautiful, and emotional “Burn Fest” Thanks Hank. Loved the way it was organised Chaos . 😊

[@GCNTraining]

Hahaha this is one nasty workout! nice work 🥵

[@sharondeangelo873]

Great ride! 8 weeks off of hip replacement surgery and I was able to do this pain-free! So happy to be back in the saddle. Thank you!

[@kimpretorius4289]

Incredible workout! I'm still on my toes 😜 The group interaction is great! Thanks guys🚴🏻

[@user-jp9ge4zf5j]

Nice variety, a lot of fun. I was happy to see Hank feeling healthy and energized

[@alenapeacock7984]

Great motivation Hank 😊 super short intensive session, thank you!!

[@leannimal_1114]

I LOVE this idea!!! Keep it spicy! Awesome workout :-)

[@patriciamonicadiasluna9591]

Wow, that was a very good session! Those “out of the saddle” moments do make your heart jump! 👏👍

[@EmpoweredEntrepreneur]

Great session. Can't believe I just found it. WARNING! Do not do this one two days after Manon's "In and Out, Shake It All About!". Thanks again GCN.

[@ehbronner]

Feeling the Burn! Burning man! Good stuff Hank & team!

[@bearirving7002]

Toughest one yet for me! Not sure which sadist to thank but....thanks.... I think !? More into the unknowns please

[@andregarner2608]

More like this please!! So fun and the mix of (mixed and random) intervals, rest, and standing really broke up the time... it felt like a real ride.... if you Also include training with sprints followed by tempo. Like a steep hill then settle in. Thanks a.million

[@emmapeterson625]

Literally GCN has been the absolute best since I found them in 2018!!!! Winter training, work day mornings!!! Keep up the fantastic sessions guys

[@GCNTraining]

Glad you like them! Keep up the goo work 👌

[@Idahoartist2006]

Fantastic ride!! Great workout, left me sweaty but pumped up!

[@rinozan3433]

Brutal session with all the out of saddles. Hank: stoppicking on poor, sweet Manon!

[@dida6972]

Thanks Hanks and the crew. Loved it.❤❤❤❤🎉🎉🎉

[@stanislavvlasov6855]

Thank you, GCN! The session was very intensive and it forced me to put in more effort.

[@GCNTraining]

Keep it up 🙌

[@yamahaspacekadet]

Hank is a crackup! Love his humour, makes it easier to do the rides...

[@kennylegan]

This was fun! Would love to see some longer torque sessions as well (sorry if I’ve missed them). Thanks for helping keep me in shape 🥵💪🙌

[@raypamplona0226]

THANK YOU is definitely not enough in appreciating this wonderful training. This is the new definition of EQUILIBRIUM. More power GCN.

[@carissajackson8521]

Love riding with the groups! Hank you’re amazing, you energize me! Thank you all!

[@mandyren8681]

Brilliant! Hard and entertaining, a winning combo!

[@jamespeters9012]

3rd time …keeps getting better. Love seeing the lovely Hannah on the ride….

[@dereckburgess5690]

Ooofff that was tough ...thank you ... I've been using gcn for while mostly 60 mins hiit or 45mins hiit... this I thought would be easier...I was wrong. Great session and nice to see you've finally given voice to the ladies in the group. AWESOME video thank you

[@jenniferamendolace3877]

Loved this session! Great switch up. I have been takong your classes for about 2 months now. Really enjoying what you are bringing tonthe table! Thanks for the 🔥!

[@juliebuxton7229]

Burn….. blimey what a superb session, found it hard however, a big thanks to Hank for talking me though it and keeping me motivated. The banter with the rest of the group is priceless. So helpful when you’re feeling really tired and your legs are on fire. Can’t wait for the next one.

[@edigygax9747]

More of this mystery sessions please! 😁

[@kelliburmeister3618]

Hank u r so motivational u don't expect any of us to do more than what u do ❤

[@bradthomas6973]

This is my favorite session yet.

[@l.e.5543]

This is amazing!!! Love this guy!!! Been cycling to these videos for 4 years now and his humor and motivation is still the best!

[@miguelcpt]

Lov3d this session. So so much energy from Hank

[@stewartbailey4280]

What a great ride and workout. Thanks a Million

[@poppy6425]

Another terrific session from you Hank, thank you!!

[@GCNTraining]

Glad you enjoyed it💪

[@aandhlam8688]

So good! Great job Hank and Co!!!

[@marielaureattis1746]

Terrific, its my second week with you. Thanks

[@adriandrmackinnon8500]

Fabulous fabulous from all of you

[@jamespeters9012]

Love it with the ladies😍

[@Wilsaap]

Love how you don’t flower it up. Honest and raw, warts and all

[@Olurii]

I didn't think I could do this workout after weight lifting for 45 minutes. I decided to show up anyway and give it a go. I feel like a gladiator drenched in a pool of sweat right now. The workout was challenging, fun and taught me a few new tips along the way. Thanks GCN team!🙏 🤔My favorite tips were stretches after a bike work out and ways to drive power in order to maintain the intensity. 💪

[@tanislindberg4829]

Can do over a few times. More mixed sessions please!

[@8647pwh]

Great session even straight after my tea of fish and salad and still a barmy 22C on the patio.

[@guidojanssen2104]

Although I am a beginner, at about 60 years of age, I hope to be able to keep up with you in the coming months. Thanks for the inspiration!

[@pmajor1]

Brilliant as usual, full of enthusiasm that drags us mere mortals along to performance gains, thanks GCN

[@megansnopik6540]

Absolute banger of a session, had me almost on the floor with the banter in between the efforts. definitely made for a fun and challenging session. Love you long time too :)

[@t.e.n.d.a.i]

Amazing session per usual !

[@shvonned.burkemsncrnpagpcn619]

Omg this was super challenging ❤

[@mountsberg]

Loved the variety throughout this ride. Great motivation from Hank and other riders. How about more like this and some longer ones. Thanks so much for helping me to keep fit!

[@skiddymark]

another fantastic workout. thanks!

[@markpayne4160]

Loved this session. Great teacher on the bike. Very motivational and fun even after a day at work! Thank you

[@adriangeigenbauer914]

Thanks nice Training. It was really different to the HIIT Trainings but also really good and i liked the stretching at the end. Maybe next Time Training 60 Minutes and additional 3 Minutes for stretching who want to do it. :-) Thanks for that 💪🔥

[@LucyGoisD]

Great session!! Thank you!!!!!

[@riverdale666]

Loved this session! Thank you GCN for keeping me motivated! As others have commented, it’s nice to hear more from the amazing female athletes in the group

[@caroleoriordan5402]

The class should be renamed “The Burn” , unreal, thank you

[@katestewart100]

If you guys had an indoor pool, Manon would be fully justified pushing Hank in. :)

[@JorgeLuisDeLeonArana]

I always expect the new video, and every time is better and better and exciting. Congrats to James, Mannon and the whole GCN team👋👋👋👋👋

[@cedge100]

Love his motormouth during the sessions

[@Olurii]

Cant wait to do this one. Thanks GCN! 🤸‍♀️👍

[@vivtearle6894]

Fantastic. Feeling the burn

[@henk96]

As always, devastating ❤

[@node1186]

This Session burns so good

[@funnyman6869]

LOVE YOU GUYS!! FUNNY, GREAT WORKOUTS. JUST AWESOME

[@jakobschiek9513]

Thanks Hank, great session! Have a sweat puddle underneath me

[@ldhaight1]

Just found this one. Mystery + Hank= BE BRAVE!😂 Thanks Hank!😁

[@dawnbadal4647]

Great workout. Greetings from Houston Texas

[@keithsmith1957]

Great session!! Definitely fixed it up in this workout. I'm a runner that has been using GCN for cross training and rainy days for 2 yrs. Made me a better runner. Thank you.

[@nicaisepaola4632]

Loved it/ loved it! Loved it !!!!!!!

[@Iva_McGovern]

I LOVE it! Ride your bike🚴‍♀️ Ride your bike 🚴‍♀️ Ride your bike🚴‍♀️!

[@rocketroberts9684]

Great workout GNC. Thanks so much for these workouts. Keeping me sane during this crazy pandemic. Please keep posting these workouts. They are awesome.

[@tomking9347]

Ask where was favorite coffee ,wine beer someday. Nice work,out hank

[@joannecarroll447]

Another fantastic video. Thank you GCN. I look forward to them each week

[@tommymc091]

Great ride, y’all!

[@dawnbadal4647]

Great workout. greetings from Trinidad and Tobago!

[@lindakesten2471]

Awsome workout every time!💪💕

[@MikeM91320]

Just did this work out for the second time and it is a great workout. Out for a run hoping I can last

[@gencoleman8270]

Awesome effort! Thanks for 😊👍.

[@kimberly5304]

Awesome session!

[@CrCRicanMD]

What a good session!

[@AWW1946]

Another good one GCN! Expected 30 minutes to be easier - I was mistaken.

[@normanwiltshire]

Excellent session

[@anriflickinger9357]

Great session. Love the banter! Great chemistry between the team. You guys are awesome!

[@karenskingley6939]

Great session like the not knowing what’s coming

[@Mamanash93]

Loved it! Thank you!!

[@brianpowell8219]

The unexpected! Feel the burn! Great session yet again.👍🚴

[@TheAlPod4]

Top session again!

[@paulhastings2816]

Quick and brutal session, another top video GCN

[@PakoHerreraHernandez]

Amazing session, thanks Hank, thanks GCN. I love you Manon 😍

[@emmafuller1165]

Definitely my favourite session so far! Keep them coming. Thanks a million guys and gals!

[@jwolpert1310]

Woo! Great ride GCN.

[@shafali3727]

Loved that session man these guys are superb 👏

[@louisahaynes731]

Love the banter between you guys …. Makes the workout feel shorter. Would love more 30min sessions with mixed intervals, not knowing what’s coming keep you on your toes! Thanks guys.

[@amyflowers2435]

Fantastic workout. You banter made the time go by quickly.

[@raypamplona0226]

Lovely Training.

[@jamespeters9012]

Great session ….thanks

[@andregarner2608]

Really like the variety in this. What about a training that has "descents" mixed in for the MTB or hill climb crew. Maybe toss a few static squats or movements off the bike?