Start Hard, Finish Hard! | 30 Mins HIIT Indoor Bike Workout
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- Опубліковано 31 тра 2024
- Ready for a brutal training session? This one’s called bookends, meaning it starts hard and finishes hard. There are two 10/10 lung-busting efforts where you have to push it to the max for five minutes each. This is a great workout to build your FTP and improve your longer time trialling power!
Session breakdown:
00:00 - 1 mins @ 2/10
01:03 - 2 mins @ 4/10
03:03 - 1 mins @ 2/10
04:03 - 2 mins @ 8/10
06:03 - 3 mins @ 2/10
09:03 - 5 mins @ 10/10
14:03 - 1 mins @ 1/10
15:03 - 3 mins @ 4/10
18:03 - 2 mins @ 7/10
20:03 - 3 mins @ 2/10
23:03 - 5 mins @ 10/10
28:03 - 1 mins @ 1/10
29:03 - 1 mins @ 3/10
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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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Do you want to see more super-hard sessions like this? 🔥
Please!
Super hard is the name of the game 🎮
One every week please
oh yes !
Thanks for working so hard to make these videos rigorous and fun! I also appreciate the way the 5 min intervals were laid out to enable pushing hard while still ramping up the effort; just going from resting to full gas does not work for me at all, so this workout style is perfect!🥰
Another great session guys great to see Morgan up the front
He has earned the promotion!
almost threw up after that first 5 minute effort!! outstanding session ! keep it guys !
Great session, tough but went really quickly.
Hank, Conor the infamous GCN team:) Fun and always inspirational! Love the music as well. Love this and the longer sessions you have been posting. All of the GCN team you are THE BEST!:)
Thanks Amy!
Good hard session. Love Morgan's comments, if you're not here to work, there's the door. Be good to have him lead a session.
Amazing session! 5 min at 10 is spicy! Great way to start the day.
Brutal but fantastic way to start my Friday morning. Love all of GCN workouts! Thank you from NYC
Love the time stamps for those of us who double the sessions up 🎉
Brutal was an understatement!! But fully enjoyed this session GCN Team :)
Great workout as always, thank you Hank, I'm dripping. And thanks to the ride- and camera-crew. 💪
I really appreciate the free workouts with you guys, I’m 42 put on weight during Covid and these are helping me so much. Big love❤
This was amazing - thank you! And I love a session led by Hank or Connor, but I am missing Manon. I’d love to see her back in the mix.
The Morgan speaks edition!! Yet another leg burner 🔥 of a session I’ve done it twice so far and I swear it gets no easier lol. Thanks for posting GCN!
Fantastic session. Love your work GCN
Great, tough session.
Muy biennnn “ADIOS”, pero nos vemos pronto. Very goodddd “ADIOS”, but see you soom. Saludos desde España.
This was uploaded two minutes before I sat on my bike! So happy it did - great session thanks guys 🎉
Yes! More like this. Thank you!!
Great session! 2x 5min effort x 10 is killer!
I’m always excited for a new sesh. Love the variety of lengths and hosts. Huge thank you for these!!
Love you guys!!! Lost over 40 kg in 3 years with you!! As always a pleasure watching you!
Oh wow, well done!
I like the in and out the saddle variation… more please!! Lovin’ It from Southern California!!
Holy crap what a great session. These 30 minutes flew by and I'm soaked and fatigued.
So good! Thanks for the upload. 100rpm for 5 mins was hard! 🔥🚴♀️🚲🔥
Excellent session, 30 minutes flew by, boom.
Liked the music as it pumped up during the red sessions. Your videos keep getting better
I like these 5 minute intervals. I feel I can do that. Good session 👍
Merry chrismas to the gcn team ! You are awesome coach !
Intense blocks, and another great workout. Thank you!
Great session, thanks Hank !! 👍🌟
Great session!
The music too
Awesome session! Thank you, GCN for this challenging ride. I enjoyed doing those sprints.
Killer session, thanks y’all!
Great wake up session!!
Great one, lads!
Best team ever! That was awesome 👏 ❤😊
That’s a killer!! Thank you again!
HELLS YESSSSS LADS!!! LOVED IT
Talk? After your sessions I CAN BARELY BREATHE!! But seriously, you guys got me thru the Pandemic & I have been a fan ever since!!! 🙏🏿🙏🏿🙏🏿
Hank… nice one! I felt like the “rest” persist could have been shorter or focused on more resistance. I like the 5 min efforts, though, I probably did more of a 9 for 5min. I enjoy Hank’s fun energy and the banter between he and Connor.
Loved this session, more long hard ones please, lol.. you guys rock!! Thank you from NZ
Cracking session! When I saw the 5 min efforts at 10 I thought GCN might have been smoking some herbs but Hank's commentary got me through! Well done!
Just 5 minutes😅😅😅. The burn 🔥 maddie Morgan Katie Connor -Hank ❤❤❤❤
Excellent, thank you team!
Love all of your sessions! It has really helped me keep up my cardio during the winter here in sweden!
Great Session!
Great session guys!
Question: is there any special session to train endurance?? Tks!!
Thanks everyone
Yes - brilliant. Anything that burns is always a winner. Variety is the key for me. And ideally 40 mins + (but stretched for time today)
Loved the session
Killer session 🔥🔥🔥
Nice session! Nice to hear from Morgan. His words of encouragement were perfect. Keep em coming GCN crew!
Awesome session again.
Did it twice over.. Sa Calobra in April..! Thanks GCN..
Fab session!!
❤❤❤
Great session thank you.
That 5 minutes is a strong workout. Very nice.
As always great session tough but I love 30 min workouts thanks guys ❤
Brutal...loved it!!
Parabéns, ótimo treino
Just seen this & have downloaded immediately! Cannot wait to do it … might even do it twice over to get an hours workout !
This ride was amazing! I can't wait to do it again! Thank you!
Loved this! Ouch tho
Fab really appreciate these super fun and challenging sessions and can’t believe they’re free - 🙏
Good one
Perfect. But also killed me
Great session; I m soaking, thanks to the team;... 🎉I would like to join You for the one session😮
Psychologically 5 minute at 10 scares me. And there’s two
Absolutely honking session 😅😅😅
I have a KICKR Core, do I set it to ERG mode while I do this workout?
Awesome(ly hard) 😅
Ouch😁
Ten out of ten. Might have cried a bit.
💪🏼💪🏼💪🏼🇧🇷🇧🇷🇧🇷
😃😃😃
Maddie should lead a session.
It was good but not a favorite. I feel like it advanced my training less than some of your other 30 min workouts, but nonetheless variety and novelty are key to keeping the motivation going
This hard bit I made it again
Hard so Hard I can’t keep up ça
De
Nc 30:05
Great work out, but a bit too much talking and clowning around for my taste. And yes, I did take the simple solution of muting the volume.
Really?? The ladies stuck in the back. This only emphasizes how male-centric GCN is. 😢
It was only for this session. Otherwise there had always been a female upfront. And WE have Manon that does the leader of the training but she's been missing for a while.
@@nathaliet.8786 don’t get me wrong, GCN male presenters are awesome, however, GCN needs to have more regular female presenters like Manon. There are many, many of us gals out here who are just as seriously as the guys about cycling.
Great session; I m soaking, thanks to the team;... 🎉I would like to join You for the one session😮