The Hurt Locker | 30 Minutes Indoor Cycling HIIT
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- Опубліковано 2 лип 2024
- As the name suggests, this one is going to hurt! Conor is joined by Hank, Maddie, Cammie and Liam in this brutal workout. We'll start with a warm-up and then get straight into 6 max efforts with recovery breaks in between.
Session breakdown:
0:00 - Intro
00:04 - 1 min @ 2/10 (80 rpm)
01:04 - 1 min @ 3/10 (80 rpm)
02:04 - 1 min @ 6/10 (80 rpm)
03:04 - 2 mins @ 7/10 (80 rpm)
05:04 - 1 min @ 3/10 (80 rpm)
06:04 - 1 min 30 secs @ 10/10 (100 rpm)
07:34 - 2 mins @ 1/10 (80 rpm)
09:34 - 1 min 30 secs @ 10/10 (100 rpm)
11:04 - 2 mins @ 1/10 (80 rpm)
13:04 - 1 min 30 secs @ 10/10 (100 rpm)
14:34 - 2 min @ 1/10 (80 rpm)
16:34 - 1 min 30 secs @ 10/10 (100 rpm)
18:04 - 2 min @ 1/10 (80 rpm)
20:04 - 1 min 30 secs @ 10/10 (100 rpm)
21:34 - 2 min @ 1/10 (80 rpm)
23:34 - 1 min 30 secs @ 10/10 (100 rpm)
25:04 - 2 mins @ 1/10 (80 rpm)
27:04 - 3 mins @ 4/10 (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.
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The grandmaster of pain and sweat, Connor.
This session is brutal, I loved every second of it, the manner in which Connor presents and motivates,creates a certain magnetism to his sessions,I know it’s gonna hurt but I always come back for more.
Thank you GCN team for all the content you guys produce,it’s life changing for a better wellbeing for everyone…….👊🏽
Absolutely killer. My ass has been kicked. Those last 30 seconds of the max efforts are just brutal.
What a challenge. Vo2 max efforts are all about the "no pain, no gain" mentality. So happy to have such a great team to get me through the pain... GCN is amazing! ❤💪🎉
Great workout Connor!! Tough one.
Whoa, that was a hard session. Excellent presentation!! 😊
So happy to hear "UP
UP UP!" when it's tough!
was planning to do muscle training tomorrow, but I'll do this!
Thank you for another brilliant training session with a super host and super guests! Very hard session after having some time off for health reasons, much appreciated ❤
Brilliant session 👏 sweating 😅 buckets 🪣 👏
Another awesome session! Thank you, GCN!
Great another new video! I'm going to do it right now! Thanks GCN!
Another great session, Cheers guys, great chat to motivate us
Great session, thanks again to one and all.
I enjoyed (and despised) how hard this session! Muchas gracias!
Loads of energy, loads of pain & loads of motivation 😵💫Thx Connor 💪🏻💪🏻💪🏻
Hard but good ride. Thanks.
Love the chatter.
Welcome back Hank. I see you still have fuzz above your upper lip☺
Thanks Connor love the 30 min tough sessions ❤
I loved this one! Keep them coming Conor! Also liked the new years day's 30 min ride👍
Yip. Another hard session but great workout. Thanks again team. Loving these 30min sessions 👍
Really good approach to V02 max
I really enjoyed this ❤
Kimat56.... that was challenging!!!.... great job 👍👍
So tough to get on first thing some mornings but this made it so worth it…keep these coming…killer!!! 👌🏻👌🏻👌🏻
Loved it! Thanks
Tough workout. Loved it!
Cracking session. Wonderful vibe, feel part of the team. Thanks
You guys rocks amazing training session
Savage efforts!
Wow, six 10/10's for 1.5 mins... thankfully there is good rest between. Looking forward (well, not really, haha!) to do this later today
Brutal. Hard to gauge 90s max efforts but now I know for next time. But like the curry, will need some time before revisiting…
Great session instead of riding in the rain this rainy summer in 🇳🇱
Well done boys! Usually during a workout at a maximum pace without pauses and with maximum effort, a half-meter puddle of sweat forms under the bike trainer.
This bike was very easy to set up and I have rode it a couple of times and at 6’4” it rides comfortably. Very excited to continue using!
Brilliant well done to all
Love you guys ☺👍👍
Love the session wow 🎉
Brutal !!
But loved it 🫡
Beautifully difficult 💥
Brutal but brilliant
Nice mid-season session. Is there a video of Hank and Simeon's bikepacking trip? Love to see it. Bikepacking is my latest passion.
Great session.
Perhaps "endurance" session 40 min 7-8 or 7,5-8 for the whole duration
🎉back on the bike... Oh yeah😅😅😅
Had to do an 8 effort @ 90 rpm on the last stint but otherwise great 30 min session!
3..2..1 I am finito!!! 😂
Not sure which is more painful, the workout or the woeful, mangled analogies...
Hard but good from Utah
Help! I just did this and had to cut it short. 4 efferts in i felt like i was going to pass out. With that said should i keep on doing it until i can successfully finish it or should I work on my Cardio first any suggestions will be appreciated thanks.
❤❤❤❤😊
Hello I’m doing indoor with fitness cycle. When doing 10/10 I wonder if we should focus on 100 rpm with lower gear at my so-to-say compromised effort or 70-80 rpm with more gears at my maximum effort?
Following
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I couldn’t tell if it was a good session because Hank didn’t have a wet hat… 😉
Can't we have something like a critique race. so we can pretend we are on a race. so we see the hils, slow down for bends . Just be good to see what it is like