5 Gruelling Minutes | 40 Minute HIIT Indoor Workout
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- Опубліковано 5 лип 2024
- Hank leads an intense spin session with Morgan, Katie and Maddie. This 40-minute session starts with a warm-up before 5 one-minute VO2 Max efforts that will work you hard! You'll really be feeling the burn but we'll finish with 6 minutes of low effort to spin your legs out and recover 🚴
Session breakdown:
00:00 - 1 min @ 2/10
01:00 - 1 min @ 4/10
02:00 - 1 min @ 6/10
03:00 - 1 min @ 7/10
04:00 - 1 min @ 1/10
05:00 - 10 min @ 7/10
15:00 - 2 min @ 5/10
17:00 - 2 min @ 9/10
19:00 - 2 mins @ 5/10
21:00 - 2 mins @ 9/10
23:00 - 2 mins @ 5/10
25:00 - 1 min @ 10/10
26:00 - 1 min @ 1/10
27:00 - 1 min @ 10/10
28:00 - 1 min @ 1/10
29:00 - 1 min @ 10/10
30:00 - 1 min @ 1/10
31:00 - 1 min @ 10/10
32:00 - 1 min @ 1/10
33:00 - 1 min @ 10/10
34:00 - 1 min @ 1/10
35:00 - 5 min @ 2/10
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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
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Great Session, I finished it while riding in a Zwift world. Hank don't stop with the encouragement and motivation. Your an amazing presenter and person and I look forward to every and all sessions. Hank and the GCN Team are amazing. Keep up the Amazing Job.
I enjoy a chatty Hank while suffering through an effort 👍
Perfect mix of encouragement, enthusiasm, banter and another great workout session.
Appreciate being in the mix with Hank, Maddie, Katie and Morgan!
Keep these coming!!
Probably the best, toughest and no nonsense workout for a long time from a very focussed Hank. Would have struggled without Hanks encouragement and motivation. Great, more please!
Great workout!. I enjoy when Hank chats and gives lots or encouragement. Enjoy when questions are asked of the other team mates. Would like to see Manon and Sy come back.
Hi Hank, commentary is spot on, you adapt it for each session, don’t change anything. That’s up there with the toughest session. 👍
I would say a balance of encouragement, explanation, and quiet is a sweet spot for me personally. But I also think having the presenter interact with the GCN riders with humor and questions and stories is great for helping those of us at home feel like we know you and are part of your GCN community - truly valuable!
I’ve enjoyed the style of sessions where there is lively discussion and conversation between the teammates.
Dang! That was tough. A great mix of aerobic and anaerobic. Hank, spot on mix of talking and not. I enjoyed the music in the background. Thanks!
I like both styles, the chatty ones and the quieter ones, though the quiet ones are harder. But it's good practice for mental perseverance. I think for a UA-cam channel, it would benefit GCN to keep it chatty. That's what attracts viewers.
Also, another tip: say "We're down to the inside of 1 minute" or "less than 1 minute to go" as opposed to "we've got just a little over a minute left". We want to hear how we're ticking down, not "a little more than (whatever time)".
But...I love the channel. A happy viewer for 5 years!
39:47 First time I’ve gone 39 minutes. For me it was the right amount of guidance and encouragement. Appreciate having the music in the background, not the foreground like it is in my health club class. After finding GCN I haven’t gone back to classes at this gym. Thanks!
I like the longer rides with less banter, this was a good one
Got half way through this and thought "James isn't well" and began berating GCN for making him lead the session. Then he explained the reason for his (relative) silence. Bring back Hank, the constant banter and encouragement keeps me motivated. Another good one, and well done the team for keeping up.
Hardest session yet. Keep encouraging, Hank. Great stuff
Brill session, Made it through and I'm 72, How - Strength in MIND; strength in BODY. Not the other way round! Great to see the professionals doing it and found it a tough session. Thank you James.
Great workout! Great challenge! Pls bring the encouraging and positive Hank.
Yeah! I survived! Thanks. More power to GCN!
As Mandy said”you got to finish the job!” Holy crap that was hard. TYVM
*Madi
Great session!! I like the mix between what is coming up, encouragement and conversation. For me, it makes the time go by quicker when there are conversations. SIlence on your end makes my mind start talking and it only wants to talk about pain and exhaustion...lol!
Holly!! That was something... Hank thanks for pushing me.. I wanted to quit multiple times!!
Keep up the awesome sessions.
I like the conversation between you and the riders..
Thanks!! Keep them pumping out!!
Got it!!! Great session as always thanks Hank, Maddie, Kattie and Morgan to be my inspiration today!!
Perfect workout session after a stressful day....and I made it to the line 😊 Thank you, GCN. Greetings from Greece
Did it, loved it! A bit of motivation from Hank goes a long way. Perfect.
Great workout (little fried after it)! Definitely prefer the humor and encouragement. The 10 minute effort was quiet!
Hank, you are just perfect for this! Exhausting as it should be!
Definitely a tough one! Really got a good workout. I do prefer the talk and bantering more than the quieter style.
Great session. Hank, really like your presenting style and makes it easy to push through in between sessions.
I like the mixture. Sometimes laughing with you all is the perfect medicine, and other times I want to hit it hard and hyper-focused. Keep the diversity of the sessions. Got through this one end to end!
Much love from out here in Oregon, USA.
Great session Hank love the encouragement and the quietness equally. Thanks GCN
This was one my favourite sessions! Good mix of long efforts and shorter intense ones. I also like the mix of encouragement and quiet moments, and hearing from the rest of the GCN team. I’ll definitely come back to this one again!
Awesome session. Thanks GCN team. I love it! Finished it completely. Keep them coming guys!!!
This session caught me off guard. Enjoyed settling in for 10 min below TH. Great build to above TH. Super job keeping the motivation up
Hotel gym on a crappy TechnobGym fitness bike - needed all the encouragement! Great sesh hank. Every time you said “c’mon now” I laughed. I reckon you said it 100 times 😂
I followed all the way! Thanks 😊
I like not too much talking except on the long breaks. Some witty games and facts from James help the time go by faster 😉
Continuous chatter in the group is extremely important for us to keep shifting our focus from being tired. So keep it up man. Don’t stop. Yes it was one of the toughest workout. Thankfully I completed all sections. 💪💪
Enjoyed this one, definitely "left it on the bike." A great phrase that I really identify with. I love your chattier commentary Hank and find it keeps me going. You do need other riders who are capable of responding in kind, though. More Harry Potter quotes please! The last music track from about 38:30 is a welcome change to the more techno / hard style - it is funkier and looser.
I didn’t think I’d make it. 🎉thank you for a fantastic workout!
A big improvement GCN. About the right input from Hank.
Excellent session, keep up with the encouragement and comments, helps to keep us going 👍
Fantastic workout! One of the best I can remember! Keep up the great work in putting these sessions together!
Hank great workout, keep the encouragement and bring back some more banter😊
Both are great! We just love YOU Hank! Ah yeh!
Yoo hoo! Make my day! Always a great day when a new GCN training video comes out! Thank you!!!!
😊 crikey, that was super hard, love these longer sessions. Love more of these please. Awesome Hank, thank you! Like lots more talking and encouragement, to keep my brain listening to you, so it doesn't side track. Happy Easter from NZ 😊
Loved the session Hank, just the right amount of encouragement and explanation. Personally I’d like more microphones on all the riders, to hear their opinions 👍
Excellent Session. Thank you Hank and Team!
Loved this session! For me personally I like encouragement and quietness in balance.
Thanks so much 🙏👍
Hard but rewarding session. Thanks Hank and team.
As everyone as said before great session, the encouragement and guidance are always good coming from Hank. In my opinion a little too quiet but then it was a hard set, Katie, Maddie and Morgan are just right for me to see what pace I need to keep up with. Sometimes banter is required and this is being added to favourites, Boom.
You are awesome and inspiring in any mode- silent or talking. Keep it going ✌️✌️
Wickedly delicious! Absolutely loved it. Just the right amount of cues too. The first 10 minutes was brutal.
Another great work. Perfect encouragement and explanation of what's coming up and how you should feel. Thank you so much I love all of your classes 👍
THis is the best session! Perfect level of coaching!
outstanding....I was confused though because I remember the title being different, like 5 times 1 min and when Hank said now 10 min pace yourself...RPM 90...I was like WHAAAAAAAAT??????? only AFTERWARDS the 1 min at intensity 10 came!!!!!!! When I was already dripping sweat from my elbows!!!
Outstanding as usual! I love you I would have NEVER loved cycling if it wasn't for you! Thank you for ever!
Always knowing what’s coming next is most important to me for maintaining full efforts. Top training as usual Hank
As I do these indoor training sessions on my own I like encouragement which keeps me going
Loved this session! Thank you once again GCN!
Hank whatever you do is perfect, keep motivating us and pushing us to reach our max potential, have no mercy!!!
That was HARD! Love the variety u guys make available whether u r quieter in the sessions or highly excitable - always try 2 rise 2 the challenge u set 🥵😁. Please keep them coming 👍🏻🚲💪🏻
Loved this slightly evil workout!!
hank you’re the best ily
Made it great session agreed tough. Love 30 and 40 min sessions thanks Hank ❤️
I LOVE when you chat & encourage us! Keep it coming. That was a deelish sesh, thank you. QOTD: “I don’t think anything good comes easy.” Preach, Hank.
😅😅😅 this one got my heart pumping hard. Cheers mate
Tough efforts ,loved it. Like a bit of banter tho too.
Hank don’t stop being yourself.
Tough one for sure!MORE of this!!
Thanks Hank and team😅 hectic legs are done.
Really good workout, I thought you were really professional... Probably one of my favourites😊
Great HIIT session!! I guess I’ll be spending the whole day burning calories 🎉 thank yo guys for an excellent training
This was perfect, Hank. Thanks!
Brutal but I did it! Great session love either presenting style. I look forward to new rides each week in my garage thanks all ❤
Gcn is getting serious now! Did Simon's easy pyramid session from last week then this.. Excellent.. Many thanks.. Not creamy legs today..
I really enjoyed this session, however I feel that the chatty, encouraging Hank is the real and better one! Please keep being you Hank, I love your sessions! And thank you for all your sessions, they are brilliant!
More encouragement Hank! Good job
Maddie, Katie and Morgan, the Pain Cave crew! Wow that was difficult, Great stuff
Tough session! Not only helps my physical, but also helps me develop grit to push through the tough sections! Loves this session! ❤
Great session. More of these are welcome
Good presenting as always Hank
Bring the noise Hank! Can’t put that personality in a box! 🔥
Brutal. Good job, Hank. 👍
Love the training! Nicely done! Getting stronger for biking season on the Mtn biking trails of Colorado. Cheers!
Loved it. Perfect amount of talking. Mark from Sacramento
yes.. this style is great … get to love your style more n more…tis is tough but feels great after tat
Hard but enjoyable, feeling good afterwards 👍
Fantastic session. Perfect timing too
Wow. That’s probably the hardest work out on here. I needed that 5 min recovery. Great stuff Hank, keep doing what you do. If I want a ‘drier’ workout I can do one of the other presenters sessions. You do you.
Hank! Spank Hank for putting on a brilliant ride! I rode this all the way with you all. I liked the variety of efforts, and of course, the presenter.
Brilliant Session! Very sweaty now. Thanks to Hank and the GCN team for providing these videos. Encouragement and knowing what's coming is helpful for me.
Great session. Hardest one I have done yet!
Great workout and level of encouragement.
tough but great session! Definitely feel it getting easier after grinding
Love those long sustained efforts - please do more. Made it through all of intervals today. Did my first couple outdoor rides over the weekend - doing these workouts all winter did great things! Thank you GCN. 🥰
Great workout!
Omg! That was a killer but definitely feel proud after!! Idk how many times I’ll do this one! HARD WORK!!
Tough session but I was able to complete it.
Thanks Hank, I really enjoy how you motivate us to continue and don't give up 💪🏼
I usually go for the 40 min sessions from Connor and Manon as they are the benchmark for me. When this has the 10 min effort I thought it was going to get tedious but as you reach the second half the session you realise why and it pays dividends! Added this to my favourites. Nice mix of efforts and rests!..keep the encouragements going Hank! 👍
Great training, powerfull for my cadence because I am training to peddle faster for my basic peddaling. I love it when you encourage more, you are the most motivating trainer, love it, this is harder. But....... variation in sorts of sessions is best. It is helpfull when the team says they are focussing on their cadance so I can follow their peddaling
Great motivational chat, instruction and information and a really good, tough workout. Thanks Hank and team
40:01 loved it , failed on the last level 10 , you all made it look easy
Top session, cheers Hank!