Get Fit In 40! | Indoor Cycling HIIT Workout
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- Опубліковано 2 чер 2024
- Hank is joined by Katie, Morgan, and Maddie in a grueling 40-minute indoor cycling HIIT. This workout rises and falls in intensity to get your legs burning and your heart pumping!
Session Breakdown:
0:00 - 1 mins @ 1/10
1:00 - 1 mins @ 3/10
2:00 - 2 mins @ 5/10
4:00 - 1 mins @ 2/10
5:00 - 2 mins @ 3/10
7:00 - 1 mins @ 4/10
8:00 - 1 mins @ 5/10
9:00 - 1 mins @ 6/10
10:00 - 1 mins @ 7/10
11:00 - 1 mins @ 8/10
12:00 - 2 mins @ 1/10
14:00 - 30 secs @ 4/10
14:30 - 1 mins @ 6/10
15:30 - 2 1/5 mins @ 8/10
17:00 - 2 mins @ 1/10
19:00 - 2 mins @ 4/10
21:00 - 3 mins @ 8/10
24:00 - 2 mins @ 1/10
26:00 - 2 mins @ 4/10
28:00 - 4 mins @ 8/10
32:00 - 30 secs @ 9/10
32:30 - 30 secs @ 10/10
33:00 - 3 mins @ 1/10
36:00 - 1 mins @ 8/10
37:00 - 3 mins @ 3/10
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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/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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At 61 years old, I just started the GCN training sessions around my birthday, and it built way up to 40 minutes today. I honestly did not think that I would be able to do it. Thanks to Manon, Hank, and the whole GCN team! I am proud of my efforts and have lost 40 pounds! Now I need to save my pennies for a good bike to take out on the road.
Thank you @GCN Training! I didn't expect to like the "less talking" session, but I liked it a lot. I focused more on position and my perceived effort than I do when Hank is shouting at me to push harder :)
Wish I could give it another thumbs up
39 weeks pregnant so a longer controlled set of efforts was exactly what I needed this week- still tough but couldn’t have hacked anything more intense! Cheers guys! (And get Morgan a mike pls 😊)
Love these so much Thank you so much for putting these out here! I'm a runner took 18 months away from running, did two GCN or GTN hiit workouts a week for 3 months and then ran a 16.30 parkrun - just as good as full running training these sessions are amazing :)
Top! Never late!
Woooooow!!! Blasting!!!!
Great workout. For me 40/45 mins are the perfect time.
Hello from Belfast.
Enjoyable session, thanks Hank and all the GCN crew.
Last set was a killer. Thanks Coach Hank and all GCN athletes.
GCN commentary is always helpful, but Hank's quet approach was very enjoyable.
Getting back into race shape after a total knee replacement due to injury. GCN is getting be back , first race under my belt and feeling stronger each week. Thank you GCN!!!!
Loved this one! ❤❤❤
I love these GCN workouts. Especially Hanks, as he seems to keep me motivated throughout these savage workouts!
Great session, I’m dripping 🎉
Great session!
Good session, 2nd time
Another great session for Hank and the GCN guys. I think 45/50 mins is the ideal amount of time. A few of those would be great. Thanks!
OMG 😳😧 The music in this video is jammin'! Hell, yeah 💯👍 . Lovin' this so much!! I'm at the club jammin' and getting fit at the same time. Whoever picked the jams for this video, Right On!!!💯💯💯💯💯👍👍👍
Great session
The past few sessions have been especially great. Focused, challenging, no messing with Hank. Thanks for all you do to keep this old lady (me) in shape.
What a session, boom. 🥵
This is perfect, at -36 temperatures (-45 with windchill), these work outs keep me in shape without freezing outside.
This is a great workout. Perfect mix of effort and recovery. 40 mins is ideal. Thank you Manon. Super coaching.
Going to have back surgery in 4 weeks. Your channel has been heaven sent.
Many thanks, great session 👍
Was a good one! Enjoy every session of GCN! From Montreal, Canada
Great tunes 🎶
I was cursing you the whole time in my head…so it must have been a good one!! 👍
Love it…great intensity, great coaching…tough, but satisfying…Thanks for being there 🚴😊
Great ride. Vote for more Hank! Cheers
Great video and thanks for the upload ❤🔥👟👟
Perfect for a stormy Saturday morning in Seattle! Thanks guys! 11/11/23
As a beginner, this is perfect. Not super hard effort for too long, long recovery time etc.
Love this so much.
Thank you. I am 68 and loving these😀
Awesome stuff loved it
Cracking sesh. That sneaky last min at 80% was 💪🏻🔥🤢
Well written Manon, love the cadence. Well done the team for getting me through it.
More Hank! I love the chatter and banter 😊 it really helps to get through the tough buts.
Great workout and the time was about perfect - I did a little additional warm up prior to. Also great to see Katie join in on the commentary and her 1000+watt smile!
Thank you for this longer than 30 minutes sessions
Ouch!! That one was AWESOME!
Done today! Just loved it
Thx for this ride ✌️😎
Nice and sneaky one. Starts easy and really spices it up !
Loved the longer video with all the warm up and down- thanks! Sweaty sweaty sweaty!
OMG. Thank you so much Hank for helping me pump up my body. This session was really tough for me and I did pat myself on the back at the end of the session. Thumbs up for your whole team. Love from Pakistan.
Wow! Thx guys ❤
Would love 2 c Grace again please 🙏🏻 🙏🏻🙏🏻
Just did this one this morning. Nice ramp up to hard work at the end. Hank I miss your commentary - bring it back!
Very good session plan. Ramp up is the way to mental toughness.
Great spin workout in Coeur d’Alene, Idaho USA thanks to GCN!
Great workout. Tried this session after doing a 45 mins spin with GCN a couple of days earlier. Gosh both hard but really satisfying after. Nice to mix up the sessions …..definitely coming back for more and rotating
Great workout, please keep the 40 min + sessions coming.
Superb session. Been doing a lot of sprint hiit workouts but found this endurance ride really challenging. Have done the gruelling 5 mins efforts session too and found them both different and enjoyable. Great motivational and helpful words too, Hank. Thanks a lot.
Great session! A self-back pat never felt so earned!
Love the longer session, felt like a good mtb trail.
Thanks Hank and team 😅🇿🇦💪
1:15... Awesome Energy!!! today!!!... Great ride....hope to see more of this energy 😊
Oh yeah feeling awesome this is one of my favorite GNC workout yet.
Back on the saddle after a knee injury. And this was an amazing way to start! Thanks team !
This was a really testing session . Ramping up from 4 minute effort 8 to effort 10 pretty tough . Thanks again to Hank and team . From Botswana , Mike and Denise
Awesome session Hank as always
Hank you’re a legend
This is a fabulous ride. Thank you!
Oh yes. That was the perfect ratio of rest and race!! Thank you always. Saturday morning GCN spin ✔️🫶
Thanks for the session! Not as “kick my own ass” as I was hoping for 😊. Found myself having to add in intervals to get a better workout. Also, bring the old Hank back! More banter/laughter/encouragement please! Thanks for the work y’all are doing!
Thank you so much 😅 Great session to blow those cobwebs away!
Thanks Hank, I know it wasn't meant for this but I used it for an aerobic session and the variability stopped me getting bored. Thank you!
Loved it! Great intervals, intensities and length of class. Fun music!
🇿🇦💪 Thanks Hank and team. That 4min was hectic 😅
Loved it!
Manon with the fire again!! Loved it!
Thank you so much for all your work with us. It’s absolutely amazing and motivating 🔥❤️
This was haaaaard 🥳
Great session. Much harder than I thought it would be.
Loved it. GET SOME….. Mark from Sacramento
Nice one, Hank! That 9 effort was a spicy surprise 😅
I thought this was not going to be to tough but I was wrong it really was quite hard well done Hank and the team
nice work out 'on the rollers' today thanks Team GCN
Awesome!!
Absolutely loved this one! I'm new to this as I've had to adapt my exercise due to my health. I can no longer run or cycle outdoors, so this was perfect. The burn on the legs is amazing! At the end, that 10 effort was brutal! 😅😂 cheers guys
Did this session yesterday and thinking it wasn't going to be too difficult. Boy was I wrong. Great session, pls keep making more like this. 👍
Great workout, thanks! I’d love to see some more videos in the 40-45 minute range!
The warm up was nice and long, but once we hit into the thick of it, I got a nice sweat on 😢! Great way to start my day! 😊
that was a great workout! pushed myself hard to the end! thsnks Hank and GCN
Great session, love it ❤❤❤❤🎉🎉🎉🎉
Thanks Hank and team😅🇿🇦💪
Offshore Nigeria, I don’t have the luxury of my indoor trainer, been following along on a lightening bike, great work out just before work to get the wheels turning!! Thanx!!
Awesome work out. Good strength building ❤
Perfect!
Great session. For a little extra push yourself to 100rpm for the ramp ups. Thanks as always GCN.
Great session. Hard at first but once you get into it it’s very enjoyable and effect.
I enjoy all of the training videos. Would like to suggest 50-60 minute workout with a mix of rolling hills, intermediate sprints, 1-2 steep climbs and fast finish.
This was fun! I’ll be back for sure!
👍 great way to start the day
Thanks!!
Nice session. Maintained 90+rpm on the 8/9/10 levels. Nice workout. Love GCN
Phew.! This KICKED my A 🎉👌🏾
Thanks for this workout. Can't believe i finished it....and yes I took a 5 minute break at 23 minutes
Thank you Hank!
Thank you