Ramp It Up! | 50 Minute HIIT Workout
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- Опубліковано 30 лип 2024
- We're back for another epic GCN Training session for you. Make sure you've got fluids, a towel and maybe a snack because this one is going to get tough! The main session is 3x10 minute efforts, ramping it up to 10/10 rpe - let's get to it!
00:00 - 1 mins @ 2/10
01:04 - 2 mins @ 4/10
03:04 - 1 mins @ 2/10
05:04 - 2 mins @ 7/10
07:04 - 2 mins @ 2/10
09:04 - 5 mins @ 5/10
14:04 - 3 mins @ 7/10
17:04 - 2 mins @ 8/10
19:04 - 1 mins @ 10/10
20:04 - 3 mins @ 2/10
23:04 - 5 mins @ 5/10
28:04 - 3 mins @ 7/10
31:04 - 2 mins @ 8/10
33:04 - 1 mins @ 10/10
34:04 - 3 mins @ 2/10
37:04 - 5 mins @ 5/10
42:04 - 3 mins @ 7/10
45:04 - 2 mins @ 8/10
47:04 - 1 mins @ 10/10
48:04 - 1 mins @ 3/10
49:04 - 2 mins @ 2/10
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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.
More workouts with GCN: gcn.eu/gcntraining
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I love hank or connors 45-60 minute training sessions!!
Loved this one, but the cadence on the screen really helps me gauge my effort and resistance.
I love Hank too lol
From two types of mice to a cheeky fox, you gave us all such fun mental diversions during this great work out. thank you!!
Great to have a longer session but please put the cadence back on the screen!!!!!! Even this 50 minute session was tame without your cadences to challenge us.
Yes, the cadence number helps me too thank you
I liked this long session a lot. I’m in the US, and I love your channel. You do a fantastic job. Thank you, GCN.
Well done GCN!!! Love the long workouts and it makes it all the better when you have ,Hank, Connor or Manon running the show as any of them know how to push you and offer some words of encouragement! Winters are long here in 🇨🇦 so alot of work is done indoors.
Never a dull moment with GCN Training! Thank you!
Agreed! Please include the cadence! Thank you for all of the great riding sessions. I love them all. Indoor riding during the winter months in Canada with the GCN team ❤.
Loved this!! Loved Hanks hysteria! I’m in Australia and do your sessions religiously! Keep up the awesome work. 🚴♀️🚴♀️
Love the longer sessions!
Great training and epic laughs. Thanks for a strong indoor training session on a stormy and windy morning
Great workout! Perfect when it is 5 degrees Fahrenheit outside in Maine this morning. Anyone else spent half the time trying to figure out if 5+3+2+1 equals ten or eleven?!
New to the indoor biking scene. Done a number of GCN rides now. Absolutely love all the sessions I've done!
Poor Hank! Super Bowl after effects?? Too much Bud Light the night before this ride??
Fantastic session!!! Also, I LOVE Morgan's bike!!! The silver looks great!
We need a GCN Zone 2 training video! put the Conversation method to the test, our favorite GCN presenters chatting away on calm fun ride!
Langham Creek YMCA, Cypress, TX USA, Keiser, gears 7, 11, 13/14, 16/17, 17/18. It was a wild one. Didn't expect that 1 minute 10 effort. Thanks for the ride!
It’s CREAM in to butter, Hank! Milk will never turn to cream
Fabulous! Love the longer ones ❤
Florida gal here! appreciate these sessions and do them as soon as they come out, and often over and over again! Love the chemistry, the fun, and the rigor!
Twas an energetic sessions I am just starting back my rides. Riding in the eastern caribbean in the leeward island of St.Kitts. blessings
Excellent Job GCN, this had my legs on fire during the last set! 🔥🔥🔥
Excellent! Really hard session, thanks Connor and everyone! From new Zealand 😀
Fantastic ride. Sets 2 and 3 were smoother for me as usual. Thanks for the quality workouts!
Lance Armstrong has done it again. Shown he is a born athlete. 2:30 hrs Marathon at the age of 47 I have always said he is a born athlete.
Love these sessions! I’m cycling from Michigan, USA. Thanks for all that you do!
Wow, brilliant session. Great commentary and banter by Hank, had me in stitches helped the pain and 50 mins go so much quicker. Loved it 👍
Great workout in the gym on a 20 degree F day in USA.
Thanks👍
This was a great session. Just starting my GCN experience and love it so far.
The Connor and Hank Comedy Show is a truly enjoyable, physical and mental challenge here in the Philippines. 😂
Love the workouts!!! Challenging and entertaining Hank brings the energy!!! 😂💪🏼🤙🏻
Loved this session thanks Connor. Hard but only 50 minutes out of your day so worth the hard work. Love the banter Connor is nearly as funny as Hank. They make the session enjoyable. Glad nobody can see me laughing on my bike cos l would get carted off by the men in white coats.
Fantastic way to start the day!
Awesome longer effort! Please keep them coming! Thank you!
Good one! I have done this at home three times now.
So challenging! Thank you!!
Thank you from Norman Oklahoma USA!
Great session - thanks 💪
Excellent session, really enjoy these full gas ones, thanks Connor
Great ride from Bismarck, North Dakota, USA. Love this and every session on GCN, and hope to some day come accross the pond to visit and ride with you! Thanks for the great programming! Matt
I can’t see you guys but can hear you all . And you guys are making me laugh
Been using your channel for 4 years. Love the friendly banter (and without cursing)! Hungry for more please 😊
What was Hank doing? Taking it easy this session?
Definitely bring back the Cadence!
Nice session! Glad to still be able to hang on! Riding from Chicago!
GREAAAAAT!!! Loads of smiles but loads of work 🥵Thx guys 🐭
Thank you Hank from a cloudy day in Washington!
Like all GCN workouts really really hard and love all the coaches! Keep em coming
Excelent Connor! I ❤️ long sessions.
Just love their in jokes and their sense of fun contagious 🎉🎉🎉🎉
I love Hank. I think he is the funniest dude. Defintely makes the workout interesting. Training in the shower, mice and cream. What a nut
My new favourite workout. 🇿🇦
Thanks Conner,that was awesome. Joining you from Everett Washington
Full of enjoyment 🙌🏿
Riding in Sisters, Oregon, USA! Thanks for awesome workout!!
Absolutely loved this. Mark from Sacramento
great push keep going !
Usually I double up on GCN sessions but not today! Top notch stuff.. Cheers..
What a brilliant way to start the day. Training from Vanderbijlpark, south of Gauteng South Africa 🇿🇦
Like this one! Thanks. 🎉
Great session!! done it from portugal! Keep riding!
Wicked session! Just loved it!!! (riding from NZ)
Thanks again👍🙏
another fantastic one! would love a longer session, 1 hr and beyond.
Great training session.. training. for some climbs on Tuscany hill next weekend
Great session. More of Hank telling stories about mice - makes the session fly by when you're laughing 😂
Thank you! I can do any GCN training now without having any cramps!
Loved this!
Hello from Park Ridge (Chicago). Thank you Connor and the GCN crew for putting up the workouts. Any of your pro day suffering days are a welcome (comic) relief, but they work as motivation. Hoping you guys keep the group together one way or another.
Great session! Thanks!!! Regards from Dubai 😊
Loved it!
😂Hank got into Nanas brownies lol. Great session!
Great session!!
Love the hard work.
As aksed during the session, Im training with all the way from South-Africa/Mpumalanga.
Love doing this one!!!! Bishop California
Hello from San Diego! Perfect ride for Mother’s Day! Could not go for a ride outside due to other plans! My battery ran out at the end of the third challenge, but kept going knowing what was in store and end it with Wipe out, by Surfatis!
I love your workouts & your stories! - from Boston
Awesome session! Definitely motivated by churning cream to survive. Go mouse, go!
LET'S DO THIS!! Greetings from Seattle. Great Valentine's Day ❤wakeup training with Connor and the gang. Not sure about Hank's mouse story though 🐀 2/14/23
Awesome session guys
Agree!!! Love your training sessions, but please put the RPMs back on the screen :)
Joining from Jamaica. Great energy! Keep it up
Amazing training. Just must add candence again on the screen! That helps us to keep pushing
Second time I've done this session & laughas much as I did on the first. Makes the time go much quicker 😂
Many thnnx from Sydney
Grear training from Québec City. Québec Canada.
Love the longer sessions, but more motivating when the cast look like they’re sharing the pain
Churn that cream into butter! Love it!
Great session for a rainy Saturday in Santiago, Chile 🇨🇱
Thank you!
Cracking 😎
Great session
Awesome ride in North Carolina
Just did this session. My bike was sweating, i was sweating, m'y earphone was sweating...i was Somehow conscious and unconscious, or just about yo throw up if i didn't change the gear...thanks GCN for keeping me company on l'y long journey to pain.... More if this please !
Great session max calories burned stayed at around 90 rpm until the last minute 👋🚴♂️
That was a savage ride from Columbus GA
Training in Dubai, with a TKR, great session...
Great sesh! Coming from Asheville North Carolina
Great bike. This is belt driven which results in far less noise and requires less maintenance as compared to the chain driven model.
Great session with the banter and colours being a good distraction 😂….
😅😅sweaty hi from Switzerland ❤! Thanks for this cracking hard session!
This is praveen from dubai. Love all gcn training sessions. But this one was excellent. Making you test your mental grit 👍👍💪💪
Tough session but also enjoyable 10 min efforts are tough but great for topping up fitness levels it’s also clear the team can also bring a bit of humour into it as well keep up the good work