High Power Anaerobic Sprints | 40 Minute HITT Indoor Cycling Workout
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- Опубліковано 28 чер 2024
- Join Hank for this hard-core anaerobic cycling workout. Short sprints of maximum effort, with minimal recovery time. This is a seriously tough workout to simulate racing attacks, give it a try if you dare!
00:00 - 2 mins @ 2/10 (90 rpm)
02:00 - 1 mins @ 5/10 (90 rpm)
03:00 - 2 mins @ 7/10 (90 rpm)
05:00 - 1 mins @ 3/10 (90 rpm)
06:00 - 1 mins @ 5/10 (90 rpm)
07:00 - 2 mins @ 7/10 (90 rpm)
09:00 - 2 mins @ 3/10 (90 rpm)
11:00 - 0.5 mins @ 9/10 (90 rpm)
11:30 - 1 mins @ 3/10 (90 rpm)
12:30 - 0.5 mins @ 9/10 (90 rpm)
13:00 - 0.25 mins @ 3/10 (90 rpm)
13:15 - 0.25 mins @ 9/10 (90 rpm)
13:30 - 1 mins @ 3/10 (90 rpm)
14:30 - 2 mins @ 9/10 (90 rpm)
16:30 - 0.5 mins @ 3/10 (90 rpm)
17:00 - 0.5 mins @ 9/10 (90 rpm)
17:30 - 1 mins @ 3/10 (90 rpm)
18:30 - 1 mins @ 9/10 (90 rpm)
19:30 - 2 mins @ 3/10 (90 rpm)
21:30 - 1 mins @ 9/10 (90 rpm)
22:30 - 2 mins @ 3/10 (90 rpm)
24:30 - 1 mins @ 9/10 (90 rpm)
25:30 - 0.5 mins @ 3/10 (90 rpm)
26:00 - 0.5 mins @ 9/10 (90 rpm)
26:30 - 0.5 mins @ 3/10 (90 rpm)
27:00 - 0.5 mins @ 9/10 (90 rpm)
27:30 - 1 mins @ 3/10 (90 rpm)
28:30 - 2 mins @ 9/10 (90 rpm)
30:30 - 2 mins @ 3/10 (90 rpm)
32:30 - 0.25 mins @ 9/10 (90 rpm)
32:45 - 0.25 mins @ 3/10 (90 rpm)
33:00 - 0.25 mins @ 9/10 (90 rpm)
33:15 - 0.25 mins @ 3/10 (90 rpm)
33:30 - 2 mins @ 9/10 (90 rpm)
35:30 - 1 mins @ 3/10 (90 rpm)
36:30 - 1 mins @ 9/10 (90 rpm)
37:30 - 0.5 mins @ 3/10 (90 rpm)
38:00 - 2 mins @ 4/10 (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.
More workouts with GCN: gcn.eu/gcntraining
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Let us know how you found this workout 🚲
Oh yeah!
Loved it! Was missing the 40 minute ones. We need more of them!
Ahhhhyeah! Manon loves throwing in those 2 minute 9/10 efforts, they are killer! But I made it through.
Solid workout. Conpleted it, now looking for a 20 min video to round out the hour.
Thanks Hank and Manon for designing that beast!!
Loved the chat back. “No one calls you Hank the Tank!” 😂
71 yrs old and one year into remission from cancer. Bought a spin bike and found your channel. JUST DID THE 40 MINUTE HITT session and it kicked my butt. but felt great when I was done. Thanks to "Hank the Tank". for pushing me through it
Regards from the ":Beast of the East" ( Sarasota Fl
Thanks so much for the longer session! Please more 40-60 minute workouts please!
Yes!!🔥🔥
I love how Emily fired back, “ no one calls you that, Hank.” In response to Hank referring to himself as, “Hank the tank.”
😂
Those 2 mins bursts were brutal, but i was thrilled and honored to train alongside a world champion 🏆 🥇, u don't get opportunities like this every day, and I'm so grateful ❤️.
USA: Male. Army veteran. Retired policeman. Age 66yrs 6 months. Excellent workout Hank the Tank. Oooohrah! Made it all the way, Everyday!
As Coach Hank requested with 2 min left; I made it through. Great workout!
💪💪💪 Im a 29 yrs old mountain biker last time I check my stomach by tape measure it is 45cm now it is only 38cm 2months indoor cycling thank you GCN 💪💪💪
Yesss mate smashing it!! People underestimate indoor training on a bike but it’s great for weight loss.
How many times a week?
I use an oldskool MTB for winter training, did 15miles on it yesterday in rain, a pig of a bike. Probably 3 times heavier than my road bike, old steel beast. 😂 🏴
@@MrSmid888 Everyday 45 minutes 💪🚴🚴🚴
@@Foxeye19 good going sir. 👍🏻 I’m 42, I do twice a week during winter.
@@MrSmid888 from 38 down to 36cm🚴🚴🚴
Last 2 minute effort was savage, but fun! Thanks for the great session
Well..... I could not finish this one. This will definitely become my new short term goal. I will finish this workout!!
Keep the workouts coming!
They truly don't call you "Hank the Tank" for nothing 😊. Savage session 🎉
I love the simplicity of this session - it was really motivating! I have been needing this sort of spin workout for a long time. Thank you Manon for writing it and thank you Hank for running the session with that endless enthusiasm!
Yes! Thank you Manon
Love the unpredictability of a long session; makes the time fly!
Great workout! Thanks for promoting hydration and fueling post training 💪🏻
Wow ! I can’t believe I finished that one. After the first few intervals I thought I wouldn’t make it to the end of the session so feeling proud! I have been doing these GCN sessions a couple times a week for probably a month as I wanted to incorporate some new cross training as a runner so thanks a lot for everything GCN ! I feel very fit 🎉🎉
Wohoo!! That was a goody!! Time flew by! Thanks Hank!
BOOM 💥 FIRE 🔥 SIZZLE 😅😅 what a session 😢😢😢thanks Hank and the Team … 😅😅😅❤❤❤
LOVE this workout 🎉 The challenge I’ve been missing from other workouts!
Please more sessions like this one!
I’m a tennis player and tbh I‘ve always hated cycling. Had to have a knee surgery and now I have to do it. Your workouts, the fun comments and your positive attitude are getting me through it every time. So glad I found you guys! Pain is temporary but quitting is forever 💪🏻
Great session. Those two minute levels nine efforts were a real challenge, so getting through them more or less in one piece feels good. Next time for Max and Damian at the back: Please either give them microphones or put subtitles on when you ask them questions…😂
Worderful session Hank & GCN team. Gracias!!!!
Two thumbs up! Last 2 minute interval crushed my soul.
These sessions don’t get much better than this.
Thanks for the longer effort with sprints! Enjoy the 40+ durations with max sprints! All the best from the US.
This is my all time fave. Thanks Manon! ❤❤❤ Oh and Hank the tank 😂
Holy - **** that was HARD! Made it barely! Manon tried to kill us!
Tough session, I almost gave up 🥵😁. Thank you once again GCN
Mission Accomplished Hank The Tank💪
Loved this session, the variation really kept me on my toes and the time flew by. Thanks Hank and team
🇿🇦💪 Thanks Hank and team. Excellent workout 😅
OMG!! what a session!!! I did hated it especially at minute 17:17 when hank said we are half way, which we were not LOL and then I though jeeeez-us and other 23 mint like this???? But i got to the End! You saved my life one more time!
Can’t say it was enjoyable but I’m so glad to get the workout done. Tough but really good
That was intense. Those 2 minutes at 9 were brutal. Great session though - thanks!
Thank you guys from the deep forest in Sweden 🙏😅😊
This was a great workout! Hank, the shepherd of pain, always brings the gains.
Fantastic session. The 2 minutes killed me. HARD 😂
Excellent! Just what I expected froom Hank The Tank! Thank you! 😀
Beast of a session...broken but not beaten
Extremely hard session, trying to hold on to the 2 mins 9 out of 10.
However well worth it. Many thanks Team 👍
Hey Hank, I'm 63 years old and started doing GCN sessions a couple of months or so ago. Really enjoying them, I'm doing them to lose weight and keep fit. This was my first 40 minute one, hard work but good. Cheers.
Thank you from Australia - that was awesome
🇿🇦💪 Thanks Hank and team 😅Power workout.
superb session Hank and team , this squeezed every bit of my mojo out in 40 mins …wooosa 👍 thanks from Thailand
Great session indeed with the intense intervals. Thank you guys. 🎉🎉❤❤
Amazing sweaty afternoon session
A fab new workout, a treat for an unexpected afternoon off work! Liked the variation. Completed. Thank-you.
Great workout with the perfect amount of motivation. I am dripping!
Was avoiding this one! 😅 But glad i finally did it! Great session
The 2x 15 secs hard then 2 mins was brutal. So fun though. Love these! Thank you.
Brutal but I loved it , great workout 🚴♂️
I’m shattered 😂
🔥 Amazing! Always have fun and sweat a lot! Thanks 😂 "Hank the tank"
Great workout. Been doing GCN of all types for 45 days straight give or take a day (and on and off for years). Not lost any weight (that I can see) but legs are the size of tree trunks now. Very fun! From Birmingham but now living in Florida!
2 for 2!
3 for 3! Goes quicker than most 30 min rides!
Finished this awesome ride on a rainy south Florida day!! Thanks GCN!
Nice! People in the gym were wondering what I was doing to myself 😊
When I saw that last 2 minutes I wanted to cry a little
This was the heaviest training i did on your channel. Thanks Hank the tank😊 now time for my icebath
42 yr old!!!! 👊🏼👊🏼👊🏼👊🏼👊🏼 did it!! Felt sooooo good! Not easy at all!!! ❤
I didn't make it the first time I tried this session, but today I made it! Thank you Hank!
I'm a broken man, it doesn't get any easier . Thanks team more sessions please 😂
Hi Hank, even today you managed to put in a truly champion's workout Greetings from Italy friend
Great workout. Went all the way to the end 🔥
Successfully made it through the end!
Thanks Hank and team. What a strong session.🇿🇦💪👍 great way to start the day.
I've been doing this session a couple of times a week now for a few weeks and can really feel my fitness improving. Such a rapid session that flies by! 👌
Totally kept up with Hank & the crew, especially on the cadence and power levels. This was a hard workout, but a good one.
What a beast of a workout! Just what I needed on. Sunday morning. 🎉
Big puddle on the floor this morning, great workout thanks Hank
Hi Guys, I´ve made it to the end, glad I went into it recovered after a slow weekend. Anyway, here I am doing this to myself on a monday morning before work; This gotta count as commitment !!! Great workout, I am sure I will love it in an hour... keep up the great work... AHHHYEAH !!!!
Hey guys, was out for several weeks due to a nasty pneumonia. Back at it and that session was brutal but good to remind the lung what its job is. Thanks Hank, I always like it when you host. And do tell Mannon that that is a bruuuuutal session. Greetings from the Judo-pkayer from Germany.
Just about made it, phew! Thanks Hank! 😁
🇿🇦💪 Thanks Hank and team 😅
Great session Hank as always 👍🚴
Thanks for this session! Please continue to share other 40 minute sessions!
Wow! This was a really tough one, but as you put it correctly „one that needs to be done“.
Please do more and over 60 min 👌
Great ride! Made it to the end! It’s encouraging for me that the expert riders are also tired too. Ya”ll inspire me to keep going!
I did one hour ride myself and the did your work out. No matter what work out I do for myself nothing matches your work out. You always bring out the most out of me. I am training for Boston marathon and biking is good cross train. Thank you so much for everything!
Epic workout! Keeping it real through the rainy winter here in northern California. 🙏🙏🙏
Oh yea! That’s a tough one that definitely goes in my rotation!
I survived it and “Hank the Tank”:)
Finished... completely Savage workout! But I'm a sucker for punishment and will do this one over and over!! Thanks hank the tank!
This was a brill session, throughly enjoyed every minute, tough, but a great session, thank you
I bagged my outdoor ride because of the wind and did this ride instead. I think the wind would have been easier. Thanks for putting me through the wringer!
Thanks guys. Amazing. Killer session. Not knowing the intervals is good. Made it, just. Great for a non-sprinter.
That was 40minutes of craziness 😳I hung in there .
This was absolutely savage and Epic 😅😬🙌
Good leading on a sweet workout, Hank the Tank! This is my second time on this workout and I definitely pushed myself harder this time around. 44 yr old gearing up for first race…65 miler. Love everything you guys put out!
These usually kick my ass but after 2200 kms on the Tour Aotearoa I found it much easier. Great workout!
Damn! Don't know what else to say at this point. Stellar workout again. Thanks GCN crew!
Killer session, omg! Thank you!
Amazing workout guys, difficult but manageable. More please!
Nice ride. Finished. 59 and kicked my butt in the best way. Thank you.
Loved it!
Love this!
Amazing! Thanks for doing it!
Loved it, thanks!
That was a toughie alright! Needed to blow out the cobwebs and it did that. Thanks GCN
Great!!! Thank you❤
Awesome and brutal... Good way to start the week !!! Thanks
Brutal, brilliant.