Quick Sprint Session! | 10 Minute Indoor Cycling Workout

Only have 10 minutes to train, or need to warm up for a big effort? Manon is here with a quick progressive sprint session to get you firing on all cylinders!
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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.
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Leave us a comment below!

[@GCNTraining]

We're finally back with a new indoor training session! Sorry it's been a while! What's your favourite session to do? Let us know in the comments below! 👇

[@leanneejack1277]

Was super excited to finally have a new GCN training video out - though a bit disappointed it was only 10 minutes long. Hoping for some longer ones out soon, but still appreciate having some new material. Thanks!

[@alexishester329]

Love the longer sessions, however, I usually use the shorter ones as an ad on to a 40 or 50 minute work out so I can hit an hour every day. Thx for the new content. Much appreciated

[@JBuchmann]

You have a couple "don't get dropped" sessions... how about flipping that on it's head, and doing a "Drop your mates" session! :)

[@JBuchmann]

This one's really short, but I can see it good to do on an "active recovery" day, or a day where you just aren't up for doing a longer session but still get somthing in. For me today I'm going to do it x3 for a 30 min workout.

[@InfiniteNesmith]

@@JBuchmann I love doing these short ones as a bout of intense cardio before strength training. Great way to warm up and get pumped for a longer session!

[@CraigArtley]

Welcome back GCN! I’ve dropped 25 lbs in the past year thanks to these sessions and a renewed commitment to cycling. (And not eating like a teenager.) Looking forward to new sessions in the coming year to keep things fresh.

[@RobinHamilton]

These workouts are great. I'm recovering from an ankle injury, and these sessions give me a great cardio workout - especially when I'm short on time and have to get a workout in. So grateful for the multiple sprint sessions - and to see everyone working out just as hard keeps me going. Thank you!

[@cathnz9726]

I bought an indoor trainer for Christmas so this is perfect for practicing how to use it and the resistance controls! They don't come with proper instructions, even when they cost too many hundred dollars!

[@ainhoar1658]

Best session ever! This in 40 min version please!

[@davidquigley1176]

Best ten minutes of the day so far :-)

[@nathanwright6264]

Manon is the best presenter in these workouts. Keep her around!

[@davidquigley1176]

Possibly the best transition from working at home to being at home. Thank you Manon and team GCN, love this workout 😊

[@alexkingsbury1852]

Loved this! Music volume was spot on and a great soundtrack to keep the rhythm. Thanks Manon you legend.

[@oChains]

The dnb only makes me work harder! Wicked selection 💪

[@thestrongmamatrainer3485]

This was perfect!! Thank you! I am recovering from COVID and this was a great way to just ease back into the bike!

[@dorilewis]

This is great for an evening when you need to work off a little tension. I did it back to back to get a good warm up before my other workout. Thank you!!!

[@stanislavvlasov6855]

The session is amazing! The short efforts keep my legs going. Thank you, GCN!

[@truthip]

Awesome warm up session for my strength training especially in a cold day outside when running is not always practical! Thank you so much guys!

[@onyinyechianyanwu1329]

Thank you for this! I specifically searched for 10 minutes cycling workout and I found this. This is exactly what I need. I enjoyed it!

[@andrewcdwfc]

Great to have you back. This was a great session to do when you’ve had a longer session and feel as though you didn’t quite give it all that you should have. Killed it and felt so much better afterwards.

[@itsjustawig476]

Amazing short workout! Burns but you feel so good afterwards! Thanks for doing these videos

[@jennifergehrlein5664]

Great use of minimal time. Super quality effort, I tacked on to end of ftp ride but great stand alone too. Thank you!

[@trod3898]

You are such a great trainer! I enjoy your cycling classes! Thanks!

[@davidquigley1176]

One of my favourites. Saved the link to a daily calendar reminder. Can always find ten minutes :-) Might do this twice next time…

[@duncanmoore1212]

A nice little spicy session!! Did this after a ramp up session and was the perfect way to finish it off. Good to see GCN back with some new training sessions. Looking forward to smashing some cycling goals this year.

[@richardedward123]

Well done GCN & Manon. Thanks for the inspiration. Just did 1 hr of hill repeats. Best wishes from Texas.

[@suzanned.4926]

Amazing, quick but concise and effective !!! Great work GNC team

[@Fenner8217]

Loved this quick one. Great way to finish off leg day. 🚴‍♀️ Thanks!

[@patriciamonicadiasluna9591]

Did this session after a 20” one! Way to go thanks! 🌹❤️🌹

[@maze9774]

Done this session a few times and it's still a great tough workout!! Thanks all

[@danielcahall4857]

Been using this as my warm up on weightlifting days, very nice intense and short. Thanks for the videos, need them on my weight loss journey

[@davidquigley1176]

Love this workout I keep a link in my calendar to get straight into this after work. Really helps in transition from work to home. Thank you Manon and Team GCN :-)

[@Megmooification]

I'm so happy you all are back!

[@gilmarbomfim8899]

Thank you for this session!

[@pattersondtvcu]

Wow!!! amazing ride!

[@AG-io5wr]

Found this just in time to finish out an hour trainer session. Great way to get out that extra arrrgh! Cheers.

[@quinnchan9264]

Yes, it has been a long while. Thank you for coming back!

[@sebvandenberg5338]

Love this one, use 3x a week and great warm up! Great job girls

[@davidquigley1176]

Fabulous thanks. Great matching effort and recovery times. Very easy to motivate yourself to just do ten minutes…

[@Windband1]

Great little intense workout, for when you just have a few minutes that day. It was good work!

[@CoachTinksFemaleFitness]

I was looking for a quick hit and this was epic more short intervals one please great for mums with no time for anything Loving the variety 3 dome this week

[@isabelprosper6452]

That was so awesome!❤

[@JBuchmann]

Congrats on the first 100k subs!! I have more time to burn than just 10 mins so I'm gonna do this back to back to back! :)

[@ladytee4269]

So good! I really enjoyed this🔥🔥🚲🚴‍♀️👟

[@freddieroberts7041]

This looks so fun

[@michalcholewa9869]

Great workout as usual….I love that soundtrack 💪😀😀

[@christophercallejo9826]

Great workout!!! 👊🏻👊🏻👊🏻

[@tomj2559]

Great to see guys back! Surprisingly good workout being just 10mins. That said, 10 is never enough so tagging on your 14min one. Thanks again! p.s - More 30/45/60 min workouts please :)

[@angelamartin9688]

Amazing!!!!

[@marlydhoyosc3944]

I loved ! ❤

[@cv6510]

Great workout 🔥

[@itchydez]

Always nice to see D&B get some love 😌

[@amandashaw9729]

Great stuff

[@shahrynnedmunds1921]

Great to add on to an endurance session to do under fatigue and mimic a race.

[@stebolavirus]

Emily's small smile says she's not thrilled to be here lol

[@power83-power83]

Hi! Great training, thank You! But I am wondering why increase the time between the repeats and non decreasing???

[@monicamehers9321]

Xlent Thankyou

[@Simon9598]

Awesome :)

[@andregarner2608]

Really good. Have you considered a recovery ride or moderate workout for days that we just done have the push?

[@rosecastillo1934]

Awesome ❤️

[@GCNTraining]

Thanks 🤗

[@davidlincoln4475]

This is a great session which I like to add to the 23minute warm up session. It would be great when talking about perceived exertion to also include the %FTP - IMHO.

[@KlemenSuligojTri]

We've hit a new record! 10 minute workout for those really, really time crunched! Can't wait for the 3-minute workout to come!

[@Ego_Katana]

Hahah... :)

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

this was one of the best sessions I've ever done. Short & sweet but tough! 😅

[@TheBlog21]

Amazingggggg

[@ekirkland8688]

This is a great workout when you’re short on time!😅

[@amandashaw9729]

GREAT

[@ashakidoredr.latinamerican1082]

🔥🔥🔥🔥🔥🔥

[@flowerbombh4326]

❤❤❤❤

[@jorandxd]

I spend more time preparing my cycling kit and my bottles then doing this training... Lol

[@arcangel7097]

nice nice gooood

[@claudiaduarte1006]

Welkome back!

[@selfmadelen]

What type of bikes are those? Where can i buy one

[@davidlincoln4475]

So I got a new Hammerhead cycle computer and they have a Workout feature. Just wondering if there was any consideration given to offering / marketing the cycling training video's as FIT files to upload to cycling computers. Not a tech person so don't know the effort involved or if it conflicts with your sponsors.

[@Megmooification]

Really wish the description had more info on what we can expect in the session.

[@simonequintao5667]

🇧🇷🇧🇷🇧🇷

[@mickeyatbp]

all hail to the dragon queen! 🐉 👑 🏴󠁧󠁢󠁷󠁬󠁳󠁿 💖💖💖💖💖💖💖💖💖

[@jennifersankar1398]

All ladies I love it do more and longer thanks

[@stephencorbeil9538]

Like the session, Like to follow along but the music is not so good... Can't wait for the without music version. Keep on with Short Intense HIIT Sessions. Maybe a Max Sprints Pyramid session!!!

[@robertk1975]

👏👏👏🚴👍

[@sabnicmat]

Well..: IM SWEATING!!

[@simonequintao5667]

🎉🎉🎉🇧🇷🇧🇷🇧🇷

[@Tanmay.sharma]

Yo Manon

[@routhstars]

L10 minutes of cycling is more effective than 30 minutes of walking

[@Benno828282]

Can you really get much better in 10 minutes? Prefer 30 minutes

[@user-bc9he9yd6h]

How many calories you lose in that?

[@JohnDoe-mv5jm]

Doing this on my 6km commute to work 🤮🤮

[@karencordner4399]

Ten minutes hardly seems worth the time! It takes 10 minutes to dress for the workout! 🥺