Short, Sharp & Hard Efforts | 20 Minutes HIIT Indoor Cycling Workout
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- Опубліковано 17 тра 2024
- Conor leads a 20-minute cycling workout focused on short, sharp efforts. After a 5-minute warm up, the hard efforts come thick and fast. This is a great training session when you’re short on time!
Session breakdown:
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 1 mins @ 3/10 (80 rpm)
02:00 - 2 mins @ 5/10 (80 rpm)
04:00 - 1 mins @ 2/10 (80 rpm)
05:00 - 30 secs @ 7/10 (100 rpm)
05:30 - 1 mins @ 2/10 (80 rpm)
06:30 - 30 secs @ 8/10 (100 rpm)
07:00 - 1 mins @ 2/10 (80 rpm)
08:00 - 30 secs @ 9/10 (100 rpm)
08:30 - 30 secs @ 2/10 (80 rpm)
09:00 - 2 mins @ 5/10 (80 rpm)
11:00 - 2 mins @ 6/10 (80 rpm)
13:00 - 2 mins @ 9/10 (100 rpm)
15:00 - 1 mins @ 2/10 (80 rpm)
16:00 - 3 mins @ 7/10 (80 rpm)
19:00 - 30 secs @ 9/10 (100 rpm)
19:30 - 30 secs @ 1/10 (80 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.
More workouts with GCN: gcn.eu/gcntraining
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Do you want to see more short sessions like this? 🤔
Yesss! Best are 15 to 30 mins session, but please not only Fartlek or 1-10-1-10 type
Yes!! Thank you!! Great session!!!
Yes!
Yes perfect
Yes, these are all I watch. I need more and I need more intense.
It would be awesome to know maybe the distance, and how far we would travel if we were on a bike . And maybe the calories burned. (Like ball park)
Day 4 of doing these rides. They are awesome! Thank you.
Whoa. This is for folks who want a 20 min workout to feel like a 60 min workout.
Phew, the hardest yet🥵
Great to have a new 30min session for when I'm short on time. Veerry punchy.
That was hard! ❤ GCN. So impressive that you can do this lesson and talk at that same time! 😄
Amazing workout!🎉
I get so excited every Monday !
I love these short workouts! It's perfect for when my kiddo is napping.
Yes. Trying to fit it in before the kids wake up. 20-30 minutes is about all you can fit!
Really liked this one!
Loved this!
They are perfect for fasted cardio
Short yet intense workout. Thank you!
Great use of 20 minutes. Thanks Connor & team
Yes, love it❤
Thank you for this session! Very interesting!
Yes ! More short sessions 🙏 please
Great time, a lot of small efforts adding up! Thks! 🇨🇦🌹🇨🇦
Just what I needed this Sunday evening! Thank you from Norway 🇳🇴
Wow, so short but I'm dripping in sweat! Loved it
I enjoyed this session. I do it before I weight train. The 20 minutes fly by.
What an amazing session! Thanks Connor ❤😅
yes! loved this one right after weighlifting ...get those legs burning
First session after a bout of COVID. 20 minutes nice and easy, I thought. It wasn't! Thanks for keeping me going Connor.
Oh oh, I'm just about to start 1st post covid workout. I will see how it goes!
Hope it went well😰
Thanks from Brazil!
Fabulous! Good one when short on time ❤
Good this, hard. 🎉
❤Love the variety bang for our bucks❤❤❤❤🎉🎉🎉🎉
Hard bit worth it, thanks😮
Ouch…just what I needed!
Hell!!! And hell yea! 😮😅
😅 yes please just longer. I guess I could do this twice 😂❤
Connor ( not to be out ) Don! You're a bad man!
Brilliant but exhausting 😢
Ooof. Brutal but really loved that.
I do struggle high cadence work as a mtber, we normally torque it more, but can its good training.
Breathless I tell ya.
Woah
Enjoy the short sessions, is there a recovery ride on the channel?
December 23rd DONE ☑️
Think I’m having a cardiac event 😂 🥵
Hannnnkkkyyy paannnnkkyy where is he?? 🎉🎉🎉❤❤
Sneaky 9 for 2mins there Connor! 😅
30 minutes session (last video with Mannon)+ 20 minutes session ..hard
😮
🇧🇷🇧🇷🇧🇷
H sweaty