Repeat Your Max! | 40 Minute HIIT Cycling Workout

Join Hank, Conor, Maddie, Katie & Morgan for a 40-minute indoor cycling HIIT workout. This session focuses on maximum effort intervals, alternating in and out of the saddle reps. Make sure you have a towel and a drink on hand. Let’s push it to the max!!
Session breakdown:
1 mins @ 2/10 (80 rpm)
1 mins @ 3/10 (80 rpm)
1 mins @ 4/10 (80 rpm)
1 mins @ 7/10 (80 rpm)
2 mins @ 1/10 (80 rpm)
1 mins @ 5/10 (80 rpm)
2 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (80 rpm)
3 mins @ 10/10 (100 rpm)
3 mins @ 1/10 (80 rpm)
4 mins @ 5/10 (80 rpm)
2 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (80 rpm)
3 mins @ 10/10 (100 rpm)
3 mins @ 1/10 (80 rpm)
4 mins @ 5/10 (80 rpm)
2 mins @ 7/10 (80 rpm)
1 mins @ 10/10 (100 rpm)
2 mins @ 1/10 (80 rpm)
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🎵 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/gcntrai...
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[@GCNTraining]

How did you find this session? Let us know below! 👇

[@djouji7620]

Loved it! Love the fusion of passion and energy from the team, and the ease at which Hank comes up with strategic distractions, mixed with coaching and humor filled encouragement!

[@arcangel7097]

What an intro - love the crew-the 40/min session 🎉

[@firebasetv]

The sign of a good session is a wet hat…

[@michellemeyrink9135]

Good! but missing some representation, guys! What's going on?

[@crystallavin9859]

Please add more 40 min sessions! This was great!

[@bethprideford8818]

Fun to see y’all having fun together ; makes it more fun and engaging for us at home! Thanks for continuing your work with creating great workouts that are accessible to everyone. Cheers!

[@238949]

Fantastic workout, Hank is definitely my favourite presenter to work on my bike with, such a motivator

[@mikeboustead6385]

Really quick 40 minute session. Great energy from Hank!

[@barbarakuerzinger4454]

Love these sessions, have been using you since COVID. Especially now, I broke my wrist 3 weeks ago this helps me stay riding while I can’t ride outside. Thank you! Love you guys!

[@leejackson6487]

Hank always runs the best most Motivating sessions. Loves the 40 minute pushed all the way and feeling great.

[@maryjoruckel3211]

Motivation: I ride because I can. Many ppl do t have that ability to train. I do. That’s a blessing.

[@bgordon416]

Another great motivating session, Hank! Thanks for helping me keep my 58 year old self pushing hard to stay fit. Cheers from Pennsylvania!

[@carolyncostanzo1514]

Love the banter!! Makes the ride go by fast

[@anthonyschmieder3174]

Loved it. Thank you for the motivation and energy, Hank!

[@Cmunene]

Hank, your an amazingly crazy motivator! Great work! From Kenya

[@scottputnam6150]

Haaaank!! On fire! Great way to cap off a day. Thanks!

[@davidarca4386]

Great session! Hank, you’re a great motivator!

[@christineveith3886]

It was awesome! What motivates me? The fun of being fit, the fun of fitness. Thanks, GCN!

[@abrahamrios5694]

I use your videos when I want to take a break of running and increase the strength on my legs.... Great session!!! Greetings from México!

[@jasscarlett]

Loved this-really challenging and fun. Thanks guys!

[@keggek5763]

Thank you Hank! Training is great again!

[@DrPepeHR]

I've never had so much laughs during one GCN session. Loved it. Hank + Conor rule.

[@derickverster2053]

🇿🇦👏 Thanks Hank and team 😅. Great season and I live the lights.

[@fratpin666]

I don't get time in the week to do a 40 minute session, on a Saturday morning before 7am, getting on my spinning bike with Hank and everyone for an entertaining and energetic start to the day. Not only does it will help physically but also mentally. Amazing set, great banter coming from the screen, feeling loads better. :)

[@matteoghirardo2115]

Hank you’re such a character! 😂 I love your sessions! Great job everyone ❤

[@kelseyspelce2830]

Went into this ride in such a funk. Loved the energy and humor! Letting this endorphins flow!! Thanks so much!!!

[@jakobschiek9513]

Great session as always. Hank and Connor is always a great mix. At first I thought Hank was wearing long green socks 😂

[@jillianhicks3793]

Love (as I do them all)! Been doing these 2-3x a week for 4 years. Would love more 60 minute videos. Love the friendly banter!

[@lauradilley7492]

I did this first thing this morning and really enjoyed it! Thanks! Please keep them coming.

[@janedyer4611]

Thanks everyone, really enjoying the GCN sessions. Working with an injury can’t run or walk and too much snow to bike outside, so these are great!

[@footyHistory15]

Hardest session ever! Love it guys. Keep it up!

[@katherinechiarello5967]

Pain is temporary. Pride is forever. Thanks for a great session.

[@rohanbassi8895]

Great workout as always from Hank and the team - cheers guys!

[@rachellehaddock2364]

Fab workout. Some inspiration to share with @Hank: There is no growth in comfort and there is no comfort in growth. 🙌

[@lucybaldwin8085]

Love these. Please keep them coming!!

[@patriciamonicadiasluna9591]

This was a hard one to keep up with! Thanks Hank and the gang, have a great day! 🇨🇦🌹🇨🇦

[@joshtaupiasi9025]

Awsome session Thanks for bringing the n.r.g hank, great distraction🔥

[@jackiepatane6379]

That was one of the best workoutsI have done! I loved the in and outs of the saddle! Ah yeah Hank!

[@jennifergehrlein5664]

Absolutely loved this workout. It flew by. I really love the screen prompts. I can put on my own pump up music and follow along perfectly. Thank you!

[@matthewoconnor2593]

No words. Absolutely amazing. Thank you guys! So motivating. Perfect start to a terrific day.

[@stefanoromiti8677]

Love the banter. Keep it coming. Great way to work hard and not think about the seconds whittling away!

[@kamfire98]

The Morgan speaks edition! Waking up to this gem of a session was a pleasant surprise thanks @GCN

[@1101grayzer]

Great session for a lunch hour, Hank. About the right balance of effort and recovery. Underside the 10/10 efforts slightly - can give it a bit more. Trial and error without a power meter.

[@SpinningG-zu4nf]

Brilliant energy,! Thanks

[@arcangel7097]

Could nOT stop laughing at Hank trying to get the crew to come up with motivational reasons we love the sessions

[@quinnchan9264]

Love the longer session! Thank you!

[@alenapeacock7984]

Another fantastic hard ride!! My legs are jelly!! Hank you rock!!

[@Tomi_janet15]

Great video and I really enjoyed it! Reaching for 100rpm is so hard!!😮🔥👟😂🚲🚴‍♀️🚲

[@gl1417]

Fantastic session as always. Love all these and thank you for continuing to make these-can you post the music that is played with each session-great soundtrack!

[@PowerGurhl]

Awesome super fun got me too push past my comfortable zone

[@michellementessi5531]

That s one just popped up in my feed and surprisingly I hadn't done it 😊 man it's a killer just what the doctor ordered 🎉 thanks as always GCN ❤

[@praveenrawat9558]

Absolutely brilliant

[@jpdeanjr]

Nice work fellas, appreciate the energy and laughs. Made it feel much shorter than 40mins.

[@maxws7617]

Another top session 👏👏👏but who gave Hank the triple espresso pre-session!?😂

[@andreabartunek8951]

Great session! Love the variety in time and intensity! Thank you again!

[@derickverster2053]

😅 thanks team, great workout.

[@BlackFlag111]

Loved every second! Thanks!!

[@sarahaghani7663]

Great energy Hank! Thanks for the awesome workout, solid session!!

[@Toeckodrru]

An absolute banger!! You know the ride was crack when Conner ends the run with push-ups!! The Man! The Legend! 🚴🏾💦💪🏽

[@9weeds]

Didn’t want to do it, thank you, you made it work

[@running4fun863]

Love it 😍 thanks

[@adamcramp3079]

Another great session 💪

[@MurraySavar]

I so look forward to every new workout. Thank you for the best cycling workouts on the internet!!! You are keeping me in shape!!!! And I’m OLD!!!! Thank you!!! 1:07

[@nathaliet.8786]

Thanks for this session. I thought i was riding for an hour ! Thé 10th level for three minutes was suite tough. I thought i was going to give up but Hanks wouldn't be happy if hé knew it ! 😅

[@TheMuscleDocMethod]

Love the instructors enthusiasm 🔥🔥🔥knarly session

[@martinprice6706]

The biggest upgrade you can make to your bike is the rider. FACT. Great session. 👍🏼

[@masyitahameera2896]

Finished this one and straight to yoga💯😍, superb session

[@paolamangoni4592]

Simply great!!! 💯💪

[@jennyprd6288]

You are phenomenal!!! ❤️❤️❤️

[@songlover644]

Thanks for the longer session and I loved the lights. 💚🧡❤

[@tombalderrama8033]

Great session!!

[@sternslaptop]

Loved it. Mark from Sacramento California

[@dazzerpaul4302]

Great session

[@amystephenson3665]

I get on the bike because I can, I’m able and willing and I know that won’t always be the case.

[@tommymc091]

Super fun ride!

[@rdogbowwow]

Nice grueling fun ride today!!! Thumbs up from California 🌞!!

[@JaymesLong24]

Loved the sustained efforts, pool of sweat below my feet.

[@Guilherme78979]

Great session!! Love the energy! See you guys at the RBC Granfondo (Vancouver-Whistler) this year!🎉

[@krisbabic89]

Great workout!

[@derickverster2053]

Thanks Henk and the team , great 😃 workout 💪

[@r.massattack4052]

I get all the alerts from GCN. Love your videos, training, banter and motivation. I enjoyed this workout so much it was my day 16 and 17 of the 30 day GCN challenge. Keep Bringing it on!

[@mollyw.62]

My Dad’s nickname in the US navy was ‘Buffalo’ 😂

[@jimphillips1830]

Great ride!! Loved the up and down variations

[@DynamicChris18]

Another amazing session. I’m so glad I found this channel

[@urbomtraining348]

Loved this! One of the best 40 min sessions!❤

[@annaakus6583]

I've only watched intro and already love it. Thiss session will be on tomorrow 😎

[@rachelthomas9399]

🥵 thanks for a great session 🇺🇸

[@pentagramburns]

Tough one. Loved the in and out of saddle sections.

[@Architek79]

This was a wild power workout session!!!

[@markcox530]

First turbo for a long time recovering from and illness legs found it tough!!

[@daniellabrasacchio4559]

awesome thank you! I'm spent! : )🤗😁

[@alonraichman1]

Great job

[@siobhandevlin6913]

Did it on the assault bike! Man the sweat!

[@leelawhite2610]

excellent

[@zduhamel]

Fantastic! Hank you are the man

[@jean-francoisbouillard3826]

Top, as always !!

[@sarastover9044]

Great session, keep them coming!

[@elliemay4615]

Went so fast , great session really enjoyed this one 😊

[@njakobs]

Loved it 🎉🎉🎉

[@nataliewallace4657]

Just a hard bang to the side and I was turned on 😂 awesome session guys thank you

[@WMorrin]

Well done Hank

[@nothere90]

Great session it was a nice change 👌

[@liamwilson123]

Maddy energy is S tier

[@scottpettersen5593]

Cheers for the another good workout gcn team!