Build Your FTP & Increase Muscle Mass | 30 Mins HIIT Cycling Workout
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- Опубліковано 21 сер 2022
- Build your functional threshold power and increase your muscle mass and fitness with this week’s training session. Hank leads you through a tough 30 minute workout, with three 5 minute blocks at 8/10 effort.
Session breakdown:
3 mins @ 3/10 (90 rpm)
2 mins @ 5/10 (90 rpm)
1 mins @ 10/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
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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.
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Did you enjoy this session with Hank? What other workouts would you like to see us feature on the channel?
Yes I did, but please post this video and your other recent ones "without music"! Thank you!
This one is a keeper. Great workout for people that have limited time for workouts. Thanks Hank!
Saved. The reminders about position on the bike and what to relax were great. More frequent effort reminders would be good, my focus tends to drift every 20 to 30 seconds, a verbal 8 out of 10 would be useful.
Thanks for the great training session.
fun
Absolutely love these GCN videos! Best best best
Great as always! Love these short efforts
Great session. Thanks guys🎉🎉🎉❤❤
Another awesome session. Thanks Hank & GCN crew. ❤
Great session Hank!
Yea that was AWESOME we smashed it Cheers!!
I REALLY enjoyed how chilled out you were - some fitness peofsssionals are just too intense for me haha and it takes the joy out of it. My favourite bit was you trying to flip your bottle - simply because it showed me you don’t take yourself too seriously! I had a great workout don’t worry, but as a returning athlete this was a perfect amount of input and time left to just pound it out. I liked the basic tips too - reminding me to relax my upper body and engage my core. All in all a good time!!! Thank you :)
Excellent workout. Keep up the good work.
Great transition session.
Perfect, Hank😊😊😊
Perfect amount of encouragement!
This is a good one! Thanks for all you do.
Brilliant session well done to all
Loved it. Nice session Hank
Hank more of those please, great early morning session for a 50 something
I keep coming back to this one - loving it.
Just a solid no frills workout. Thanks Hank
Thanks for making my morning perfect!
Awesome session Hank great fun lunch time
Excellent session. Right length for me and good intensity. Thank u again
Brilliant Hank!
Great session! Sweet water bottle tricks. 🤙🏻😄
Fabulous, short hard sweaty work out. Fantastic presentation as always Hank 😊
I have tried this today. I reaally enjoyed this effort. Would like to see a 60 mins session .Thank you Hank 👍
Love this workout Hank ... brilliant!
❤ 40mins are perfect… so more of them please… but love the mix of sessions
I just went through this whole workout with you for first time, great everything. Thanks
Great and awesome
Another great session, really enjoy the variety of all the sessions
Great session. Tough but enjoyable
Make this a 60 min session, great work
Enjoyed this great section
Great session - proper sweat on today!! Cheers Hank
Love the interval time of 5 minutes. Good but manageable burn.
Great session 👏 👌
Amazing working. Keep it coming Hank.
From SoCal 💪🏼
Great ride thanks 😊
Very good session. For me 30 minutes sessions are perfect👍
Love Hank!
Good one for my first 30 spin in years. These GCN training films rock. First time I've done this one and will continue to do them till I work my way up to longer one. Hello from Oregon!😅
Superb session Hank👍💥💪
thanks brotha.. feels great.. 💪🏽👍🏽
Solid session. Hello from South Africa🇿🇦
Kicked my ass😂 good stuff
Perfect thanks hank 👍
Fun workout. Great balance between talking and silence.
Yep good session to add on to other sessions
Music playlist was perfect for this workout!
Loved it❤
I like it I be using this one again 😊
Really enjoyed this one. I really like when you talk about how this benefits you out on the road and how I can use this to beat my husband when we are out on the roads lol
Great spin thanks Hank 😅😅
AWESOME. Been doing this one time a week on my lower body days.
Enjoyed this one, just the right amount of time for each interval, the music helped too!
Perfect class. Loved it. Thanks mate. Hello from Sacramento California
Loved everything about it. Maybe during the long intervals, share some stories from your racing days or your travels.
Thank you. My new favorite 🤙🇨🇦
i would honestly love to see a FTP session with intervals of 10mins x 3
Great session really enjoyed it. It would be good to add another 5 mins set
Love this session...perfect cues ...short a sweet 😎
Thanks hank
This is perfect, you're a great instructor ;) always enjoy your session 👍
Loved it. You made lol with your water bottle tricks 😂
Great session Hank, encouragement was about right, music was spot on and really made me focus. Sweating buckets!
I could also SEE that you were actually giving the same effort 👌
it's nice not to be yelled at or miss all the inside jokes with the blokes (though there's place for that). good job.
A👏🏾WORKOUT👏🏾 !!,
Great!!! Cheers from Brazil 🙌
I love it
Brilliant session! Greetings from Dubai! GCN should ride here! We have a 120km cycling track in the middle of the desert 🏜
Thank you
Great as always. Maybe more water bottle tricks?😊
Love! (I love all of them! I've been using GCN for about 5 years. ) Hey, maybe more juggling show?!
Thanks a lot for Great sessions. Will see how it help me 9th June during L’Etape Czech Republic. Cheers, Ondřej
Perfect Hank you have the goldilocks effect down, A.M.A.Z.I.N.G thank you so much 😉
On fire 🔥!
Great session Hank!
Would love some 60 min+ sessions
Perfect @gcntraining, cheers.Good soundtrack and nice to have a break from the 'bantz'.
Nice like it
Your comments on breathing were interesting. Perhaps GCN can do a video on breathing tips and tricks and training. I am reminded of the "box breathing" or "combat breathing" techniques used to calm people in stressful situations. In my limited experience, controlling my breathing was key to limiting the stress/panic I can feel in big efforts. Regards.
Muy buen entrenamiento, saludos desde Rada Tilly, Argentina
Big fan. IMO group session are more involving than just the coach in the video.
Thanks,
That works
great session Hank, from, a keen 68yr old
Perfect instructions 👌 srpised u didn’t chat all the way through while we were all trying to focus 🤣only joking Hank ...really enjoyed that one was tough 🙏👍
This is my favourite GCN workout. And Hank is my favourite presenter. I like the intensity, duration, encouragement, everything! Keep up the good work!
It would be even nicer if you guys could sync the music with the pace 😂 But I love it! Thanks 😘
Any chance you could have a few Mountain bike specific training sessions? GMBN collaboration is always a hoot and might be a great chance of pace. See what the pro MTB crew does differently? Thanks for all of the hard work
Hank, love the encouragement and really enjoy when the work outs are balanced between max efforts (10) and the level 8 three or four minute efforts with a recovery mixed in. I enjoy the 30-40 minute durations as well. Thanks for all your great videos - it gets my wife and I highly motivated and thankful to have you.
Bob (California,US)
Nice one Robert. Do you do these workouts together? 👀
Agree that your coaching was perfect. Not too much but enough to motivate and remind
We appreciate that! See you on the next workout! 🙌
Excellent job. No useless chatter. Can ride to MY specific effort of "8" to maintain for 5 minutes.
Great to hear you enjoyed it 🙌
Wow super video🔥🔥
Thank you!
This was a tough one.
I enjoyed the session with Hank. It was short, but I sweated 😅a lot. Thank you!
Glad you enjoyed it! That's what we like to hear 🙌
I love these exercises! Keep grinding! Question for you... have you ever used Next Level Diet? I got a custom muscle build up meal plan from them and it's really working for me.
Thanks for the video. I really love the sessions with a live road view included. Love to see the scenery like the Dolomites in Italy ect...
Noted! thanks for joining us 🙌
Damn! That was intense! Legs were on fire. I liked it. Sometimes no talking is absolutely fine because I’m suffering. Thanks for that session!!
Just a perfect session, those 5mn are a killer! Thanks
Glad you enjoyed it 🙌
Fab session, thank you. Any suggestions for the best way to track cadence on a spin bike?
Missed exercise the past 2 days 🙈 🤣 I couldn't move... glad to be back
Glad your back on the bike 🙌