New Year Spin: Get Back To Cycling! | 30-Min Indoor Cycling Workout

After a couple of weeks off the bike with the Christmas break, this is a perfect session to kick-start your cycling fitness for 2024! This is an intense session that is bound to help you get your sweat on!
00:00 - 1 mins @ 1/10 (80 rpm)
01:00 - 0.5 mins @ 4/10 (80 rpm)
01:30 - 1 mins @ 2/10 (80 rpm)
02:30 - 0.5 mins @ 4/10 (80 rpm)
03:00 - 2 mins @ 2/10 (80 rpm)
05:00 - 0.5 mins @ 7/10 (80 rpm)
05:30 - 0.5 mins @ 5/10 (80 rpm)
06:00 - 1 mins @ 7/10 (80 rpm)
07:00 - 0.5 mins @ 9/10 (100 rpm)
07:30 - 2 mins @ 2/10 (80 rpm)
09:30 - 1 mins @ 8/10 (80 rpm)
10:30 - 0.5 mins @ 5/10 (80 rpm)
11:00 - 0.5 mins @ 8/10 (80 rpm)
11:30 - 2 mins @ 3/10 (80 rpm)
13:30 - 3 mins @ 7/10 (80 rpm)
16:30 - 2 mins @ 9/10 (100 rpm)
18:30 - 2 mins @ 3/10 (80 rpm)
20:30 - 0.5 mins @ 7/10 (80 rpm)
21:00 - 0.5 mins @ 9/10 (100 rpm)
21:30 - 1 mins @ 7/10 (80 rpm)
22:30 - 2 mins @ 3/10 (80 rpm)
24:30 - 0.5 mins @ 7/10 (80 rpm)
25:00 - 0.5 mins @ 9/10 (100 rpm)
25:30 - 0.5 mins @ 7/10 (80 rpm)
26:00 - 0.5 mins @ 9/10 (100 rpm)
26:30 - 1 mins @ 2/10 (80 rpm)
27:30 - 0.5 mins @ 10/10 (100 rpm)
28:00 - 2 mins @ 1/10 (80 rpm)
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GCN Training Plans 👉 gcn.eu/gcntp
🎵 Music - licensed by Epidemic Sound 🎵
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.
More workouts with GCN: gcn.eu/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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[@jillianhicks3793]

Don't know what's going on with the editing, but I still enjoyed it! Been at it with you guys for 6 years. I think I'm a lifer! Love the relatable, non-polished chitchat. Happy New Year!

[@JB-AFC]

Agree. Effort isn’t matching commentary

[@kylewood7477]

Looked like when they were giving the next level, it didn't reflect on the current one.. I just followed the up next effort level.. Still an awesome work out! Amazing channel!!

[@talokend4874]

Yes, the visuals aren’t matching

[@ryanpavey5266]

Yeah, think I saw a chunk of black video too?

[@ryanpavey5266]

Yeah, think I saw a chunk of black video too?

[@CAgoBlue]

Love it!! Guys, I’ve noticed three recent instances of tie screen graphics not being aligned with the activity. Not sure how/why but wanted to share. Keep up the GREAT work.

[@CAgoBlue]

Can’t seem to attach a photo. It was the 2-minute bit at level 3 in last 10 minutes. Graphic showed 7, leading into another 7

[@maze9774]

Happy New Year to all at GCN. If that session is an indication of what is to come then it's going to be another cracking training year for us all.🥵👍. Thank you all.

[@jrkoensgen]

Thanks for your leadership! I'm recently back on my bike, on my trainer of course because I live in Canada. I had a triple bypass last January and I'm a few years over 70 but this is great for lifting my heart rate and efficiency. Happy New Year! Looking forward to doing more workouts with you. P.S. I'm also a type 1 diabetic and so far I'm in range during the workouts!

[@michealofloinn2539]

Happy new cycling year from Ireland 🇮🇪

[@moyamatthews2734]

Great session. I trained with you guys all through my pregnancy up to the week before birth. Now back on the bike 6 weeks post partum.

[@markdraycott5520]

Great session, loved Hank's reaction to Connor saying he was fitter!!

[@CHIQUITICO_SKATE]

I like what Hank said at the very end of the video. His right. I do end up doing the same videos of his over and over. GCN yall should make a like a program out of y’all’s video which ones to follow in an order.

[@davidquigley1176]

At the top of my KZbin feed this afternoon.

[@ChrisBevrly]

Feels good to be back at it. Thank you for the class

[@derickverster2053]

Happy New Year to the GCN team 🎉🇿🇦🎉

[@CraigArtley]

Happy New Year! This begins Year 4 of me joining these sessions. Thanks for the agony!

[@hillmankelly]

One of the best workouts. I loved the length and intensities of the efforts. And definitely top 10 commentaries!

[@jackiepatane6379]

Happy New Year! I missed the pain cave! That was a great reset and ready to stick With it! 🎉

[@georgetaylor552]

Loved this workout, when time is tight !!!

[@emilyworthen8610]

Great one to start the year off right! I love starting my mornings with the GCN crew! Thanks for all you do.

[@GaneshD123]

Great session - excellent intervals and motivation! Thank you GCN team! "No gain, no pain"

[@running4fun863]

Happy New Year Giys and thanks for keeping me going .

[@lizdavalos4427]

It was so good, definitely will have to hit this one again in a couple of weeks when im back in shape and see if I can go harder on those 5 minute intense intervals!

[@fonzyb1270]

Short & Sweet, love it !!

[@lauravanzwam52]

This one kicked my butt. Good job! 😂

[@arcangel7097]

You ALL are superb trainers and we like Hank who keeps it real-long session please and music change please ❤🎉🎉 a brilliant brilliant session🎉🎉🎉🎉❤❤❤❤❤

[@danieldass6968]

Thank you for this workout. Hank, you're an awesome workout buddy and a joker. 🔥

[@adamdodo7160]

Great one - excellent sound track - thank you

[@chrismeintjes9521]

awesome work out in 24 deg weather ..keep it coming !😎 Happy New Year!

[@crysnicole]

That kicked my butt!! Great ride🇺🇸

[@user-nf6uj7gu3j]

Happy newjear 2024 Thx for the New video

[@jjrne6]

That was great my first spin workout of the year. I've been sick for a month but 90% better and need the work. Thank you for the push,it was justbwhat I needed to get this ol 53 year old age group cyclist/Triathlete back in the saddle. Cheers from Boston, John

[@sheepconspiracy]

Happy New year gcn, it's going to be a great 2024!

[@robert44065]

I just hard and nice, it's a firs of the new year. Thanks

[@michelleluizatorres4975]

Feliz ano novo!!! Eu moro no Brasil e acompanho vocês e amo os treinos de bike. Os meus treinos favoritos são de 60 minutos. Por favor não parem... Gratidão por compartilhar esses treinos que nos ajudam tanto...

[@ArturVarejao]

Opa. Mais um br

[@henk96]

Happy New Year GCN! What a session. Looking forward to more training videos. You guys are amazing 👊

[@davidburnham6332]

Thanks Conor, and the team. Great first session of the New Year. It’s amazing how much you can get out of 30 mins 👍

[@allynaeward8863]

That was tough! And also awesome 🎉😅

[@shcheerchic1011]

Daaaang starting the year off INTENSE! I freaking loved it!! I was sick most of the Christmas break and I’ve been slowly trying to get back to full gas and this was the one I could finally feel like my full throttle self!

[@bellsbeer4088]

Been on a break from cycling since last spring. Glad I didn't go straight into this from cold! I've done about 4-5 easy spins of 10-20 minutes so far this year, and that felt great today. Thank you. I'll be back to do it again soon.

[@carolinaroman1527]

Great way to push myself at the start of the new year. 🫠🥹

[@quinnchan9264]

Happy New Year, GCN!

[@bodyworksclinic2393]

Awesome way to kick off the year on indoor pedals

[@judithharris-deans3606]

Happy New Year to you too 🥵 Well pumped!!

[@edmtv400]

Great session, love the varied interval length and type. Graphics guy clearly still recovering from a great Xmas.

[@davidquigley1176]

Faaaaark! I am enlightened! That 3@7 and 2@9 in the middle did something really special… Happy New Year Team GCN :-)

[@user-lr4yz4wm3r]

Super. Totally enjoyed.

[@robertdeegan3836]

Thanks Conor...loved it👍

[@Canada201042]

Thanks GCN. Look forward to another year of your coaching and workouts. And Happy New Year to all GCN coaches and staff

[@charlesmawa6914]

Thanks Conner , i definitely needed that jumpstart after the holidays

[@emtbxl4212]

Thanks for the beat down 💪

[@user-qs1yb6ng1c]

Ooooooofff that was a cheeky one x

[@alanastulen63]

A million thanks! This was a perfect workout to start the new year. I love y'all, from Virginia, USA.

[@rachaelkoehler3268]

Thank you for the Christmas and New Year's workouts!

[@davidmacmenemey5300]

Absolute beast to start the year off. Looking forward to more of the same. 😢

[@lchiarelli0]

Happy New Year GCN crew! Good ride! For those with more intermediate or advance, this is a great ride when each number is rode 1 number higher/ harder for a 30min block. Just my opinion.

[@moniquecoetzer2127]

Please consider doing a 3h session- at our gym we have one twice a year, its very fun. Especially for those who don’t have a cycle. Even if you only have 1 of it! could be a nice challenge!

[@user-pd4qt7lw5f]

Happy New Year! All star crew indeed! Keep up the great work. Love the banter with the team!

[@leonaolney3293]

Great session!!

[@suefugle9465]

Happy cycling 2024 from Lanzarote! Great session! Keep them coming 🎉

[@lauraott1015]

Thank you, great way to start my New Year, looking forward to 2024 with all of you at GCN.

[@twowheels224]

Happy New Year! Great way to start 2024 - with the GCN gang. FYI - Check the effort level graphic from about the 7min left mark. Seems to be out of sync with Conor. Or has my new year celebray not yet worn off? Or is it Conor? Either way, Cheers to all!

[@paulmcquillan8308]

Great workout for the New Year just enough to blow out a few cobwebs, have to agree with previous comments that the graphics are out of sync in places, however keep them coming GCN

[@FirmanGunawan-rg9dn]

Happy New year to GCN Crew Nice start work out to shed all the build up fat from the holiday season

[@changchup]

whew! feeling great after that, thanks to the three of you!!!

[@jeffhaas481]

Loving all your sessions!

[@kerrydavies7578]

Happy New year..that was awesome

[@pederzeinerchristiansen9243]

Super, thanks 👌

[@RyanLefkofsky]

Fantastic way to start the year!

[@lourdesjoseph9988]

HAPPY NEW YEAR..i am 61 of age female..got a good MOBIFITTNESS stationary bike..have been consistent but wow 😮hope to continue..keep u the good workouts ..thank u all…

[@keithlucas8865]

Happy New Year and what a GREAT way to start off my training for the year!!

[@kennethkoch2428]

Excellent level 10 at end. Good intervals.

[@Idahoartist2006]

Fantastic! Exactly what I needed today! 🎉

[@bridgetg1916]

Wonderful!! Happy New Year to the whole GCN team, and thank you for another superb session to start us all off right!!

[@erind7017]

Thanks for a great 30 min session. It helped me start my day during a frigid cold snap of -9F. No chance I’ll be doing anything outdoors!

[@gildorosso]

Happy new year mates, and tks for this great 30’ session!

[@user-kn5ko2mv7m]

Happy New Year! 🎉 Great new video to come back to after a couple days off.❤

[@user-wb2fu5eh6m]

Happy New year to all of you at GCN... Greetings from rainy grey and dark Denmark😊

[@sparx550]

7 of 30 and still loving it.

[@ashleybyrd8446]

Great session! The effort levels shown on the screen weren’t matching up, not sure if that’s an easy fox on your end or not. But enjoyed it!!

[@dida6972]

Enjoyed it🎉🎉🎉

[@kaylina_electrics]

Love it GCN. Keep up the fantastic work. From Australia ❤️

[@stephenlawson7846]

Great session

[@iloveamerica007]

This was lovely

[@DJMcCabe3]

Happy New Year 🎉 I love the challenges that you provide. I truly enjoy the banter as well. Gracias!

[@MrSmid888]

Hank looks like a member of 1 Direction after an addiction. 😂👍🏻 27:36 who knees are moving quicker? HANKS FITTER!

[@R.Specktre]

Pretty hardcore get. Top stuff. On my list.

[@simonberwick6191]

Happy New Year GCN!! Big love from Oman 🇴🇲 Thank you so much for these sessions/classes 🙏

[@davidarca4386]

Great session to start the new year! you always push me out of my comfort zone.

[@christineveith3886]

Happy New Year! 🎉

[@artemrakov]

Great, as always!😅

[@hugeslim3726]

great workout

[@ArturVarejao]

From Taubate - brazil. Happy new year

[@beckytanner6350]

Happy New Year 🥳 best way to spend New Year’s Day 🎉

[@superwiers]

Thanks 😅👌🏻💪🏻

[@monicamon8875]

loved it . this was my first session in 2024. There is a bit of a mess at minute 21;30 you wrote effort 3/10 but you are doing 7/10 and when it's a 7/10 you wrote a 3/10....anyway I did twice the 7/10 and missed the resting 3/10 ...still great workout! thanks and happy new year!

[@Sorvete108]

Yeah nice one 🎉

[@michael2491de]

Great session guys! Looking forward to more engaging training sessions throughout the year! 🥵🤙

[@Volvo5200]

thank you from Malaysia

[@happygreenplants6469]

First ride! New subscriber!

[@sparx550]

Today’s 3 of 30. Thanks to all GCN starting to get in the groove.

[@nicoleleela]

Feliz año nuevo desde Chile!

[@RachelLevine25]

Looking great everyone. 🎉

[@PaulSteplitus-zw4jr]

Love it, Michigan