HIIT Indoor Cycling Workout | 35 Minute Torque Power Intervals
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- Опубліковано 26 гру 2018
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In association with Wahoo & Alta Badia.
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This indoor cycling workout will help you to improve your fitness and power. We use the beautiful Passo Valparola in Alta Badia in the Dolomites.
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This workout session is a classic. It's going to burn! You'll do a brief warm-up, then a series of 40/20 intervals on your indoor trainer or spin bike. The 40-second intervals are maximal before you recover for 20 seconds.
If you try this workout, be sure to comment below and let us know how you get on.
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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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Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
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Leave us a comment below! - Спорт
NEW! Ride this workout in The Sufferfest app. Connect your trainer and hit specific targets as you ride with GCN! Start your 14-day free trial now: thesuf.com/SUFGCN
We tackled assembling the bike as a family project. ua-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
This is one of my absolute favorite GCN workouts. Walking away from this one to go wring out my hat!! 💦
Still riding this, after all these years. One of my favorite short sessions, and love the Dolomites!
Those last two were brutal! Sense of humour flew out the window
Buongiorno from Seattle! Great to wakeup with Si and Hank to do some 40 on / 20 off intervals. Last day of Feb. 2/28/23
Please GCN. More of these sessions. A good tough session which most of the new sessions do not have. Si, PLEASE COME BACK!
Hiit is so great for mindfulness indeed !
James and Simon are my favorite cycling buddies! Keep the training videos coming!
Amazing workout! My thighs are on fire and my ankles are drenched!
1st time following this specific workout. Made me appreciate the flat road😂 this is fire!🔥🔥🔥🔥
Holy crap!! That session was brutal. I thought that second set would never end
First timer for 40/20...in a word...brutal !!!!
This is a classic LOVE HATE session. Hate it when it’s queued up, hate it through the 7-8-9 overs. LOVE it when it’s in the books! Thanks for the sweat boys!
Love this workout have been doing it every Thursday over 5 months now. Lost a load of weight and more confident in my cycling skill that i'm looking to do my first triathlon this year.
I’m doing it for 1st time today (Thursday) & mighty try doing it every Thursday too
I still love this workout - even after 4 years.
Great session with Simon and James getting you through. Focused my thoughts so much throughout and afterward. Thanks guys!
Brutal session, but I love it every time. Finishing, that is. I love finishing this workout. 🔥😃👍🏾
GREAT Ride - All Simon/James rides are great. Simon is a fantastic presenter and James provides an excellent foil. Great duo. I'm a beginner (at 60, an old beginner) and really enjoy the rides. I have bookmarked ALL the dolomite rides.
10 of 30 for jan 24. GCN training is brilliant.
Got that one done like a champ!!! Thank you for an amazing workout this morning 🎉
Wowwwww, my favourite session of all time!! I wake up in the mornings and can’t wait to get into it! Would love more of these!!! The virtual screen with the two of you trying to pass each other really helps, kept me honest hahaha. More please!! I love love love the 40/20!!!
Totally agree that I just sort of slipped into a zone where I just kept going. I sort of liked not quite knowing (or remembering) how long each set was - just kept pushing. Thanks GCN!
very beneficial indoors while the snow falls in British Columbia - Thanks
First timer. I'll be back. Thks guys
Please DO MORE sessions!! These are now on the archive. The BEST bike workout I’ve ever had! Changed my life....
This one! It's one of the toughest you guys offer. Those recoveries are so small and miniscule. Tough, tough, tough workout... also one of my favorites. Shut up, legs!
Great to hear you enjoy it Armah, sort of anyway
Just the right amount of duration for my lunch break...bring on 12:00 😁
Just completed this session for the first time. Great session, really enjoyed it, and beautiful scenery. Thanks guys
Our pleasure, Amanda! If you liked this, we release new training videos every week over on our dedicated training channel here 👉 ua-cam.com/users/gcntraining
Great workout! Just completed it on my Christmas gift to myself - a Keiser M3 stationary bike. Getting ready for the Hincapie Fondo and will ride many of your training sessions to prepare. Thanks!
Well, just finished this one in preparation for the Tour of Sufferlandria. I must say I was hanging on but Simon and James riding along and counting down really helped. Thanks guys.
Great work!
I'd never done 40/20s before. That was absolutely savage. Like purchasing beachfront property in the pain zone. Loved it.
Awesome session. No pain no gain. Just loved it
so glad to see indoor workouts back!! YAY!!! thank you from someone who REALLY appreciates them!!!
Excellent views. Lots of pain.
That was brutal, big hugs from Chile mates!
Liking all of the GCN training sessions. A useful enhancement would be to set the beat of your jazzy background music to follow the cadence speed you call out on a given interval. That way we could watch more of the fabulous video images, just listening to the beat and know we're on cadence rather than constantly looking at our device screen. I guess you could just add a simple metronome tick in the background.
Yikes! These 40/20's are really hard. Fantastic.
No Advertisements in the middle of training videos. Absolutely great! Keep it that way please!
Did it I'm may during the quarentine in Brazil. Killer work out . Thanks a lot guys!
This was such an AMAZING ride, thank you guys so much!
This session never gets easier! I love it. Thanks.
This is my favorite GCN workout! Short & tough. Great for Colorado cold snow days!
My legs still feel like jello nice ride mates keep up the great work
Wow this was intense! I’m going to do it again next week!
First 40-20 session - absolutely amazing! You have to stay hyper-focussed for this one folks! I do have a request... Can you PLEASE please show us the view from the top at the end of the session? We work so hard to get there lol. Thanks for these workputs guys🤗🚵🏼♀️.
The best session I have done! Brilliant
This workout was killer! Great session guys
Awesome workout! Keep these training classes coming, much better than the spinning classes. Thanks!
Packs a punch. Especially the second 40/20's. I thought they would never end!! Great session though for a quick but effective workout that will leave you with buckets of sweat at the end!!
Glad you enjoyed!
Oh my word about covers it! Great intense session maximizing time and efforts thanks!
Will be doing this throughout winter.thanks for the class lads.it’s a class class😂.cheers
This session should come with a warning! I’m was a 40/20 virgin before this and I had no idea what I was letting myself in for. I was too stubborn to back off though and have that smug look of satisfaction on my face now. Nice work GCN
Andrew Aynsley yeah me too I started and was like wtf did I get myself into
same here i felt i was going to puke out my porridge from this morning near the end
Same here, tried to count the numbers of intervalls but after a while only was able to take care of breatheing in and out
Second time doing 20/40’s. Loved it. The time flew by. Just when I was getting tired a quick much needed break. Next thing I knew it was over. Nice work GCN
Week 2 of doing this & still a killer but loved it! Thank you again!
These GCN training sessions are a lifesaver.Just recovering from a knee replacement and these are just the ticket. Thanks GCN.
Was brutal, the hardest GCN training so far, and I've done the most of them... well done! 🚵💪❤️
Love it! Very challenging mentally as well as physically.
These training videos are gold. THANK YOU!
Serious workout. All spin classes are stopped fur to virus's and . Though i would loose sanity but found Gcn. Thanks lads
This training session should be named Agony and Pain; those 40s come round so quickly. Great workout though! 👍
Really working it!! Enjoying the humor, humbleness, information and inspiration.Thanks! Feeling fitter on the road and gravel for sure!
Have been enjoying your indoor cycling sessions , so perfectly designed . Thank you
Awesome session! Endorphin rush!!
One of the toughest yet...thanks guys great for shifting the post Christmas pounds...I used my spin bike for this thing to simulate the gradient with resistance. All the best for 2019 from all the GCN fans in Scotland 🏴
Yes! More training! Love these vids
Did this workout today! Great cardio. Thanks guys
Been doing GCN training for over 2 years. How did I miss this one? It's a beast. No hat but very sweaty hair!! Thanks both
It's an Oldie but a goldie this one... the video that is, not Si 😂
finally a true video interval with a good mix of scenery to make seem like i am getting somewhere and instructor examples of rpm and banter.
This is brilliant session. Thank you Si and J. And I am glad that you continue to film these training sessions. After all these are the one that makes you so grate.
Thanks for the session. A great session with no rest and now I have no legs.
Thank you so much for posting these workouts!!! During Covid shut-downs and distancing, the videos have been a lifesaver.
Definitely sweating 😅🥵 Love it🎉 Thank you guys ❤
I’ve done this one quite a few times. I love it!
Wow! Quickest 20 seconds ever! Great workout!
Love this one!! Been following GCN videos for over a year and just rode this one for the first time. It's fairly brutal but fun! Thanks guys
Loved this session! First time and these are making me so strong, despite a bad back. Wahoo!!
It’s my second time doing this one. It felt like I was riding to my own funeral. 😆 I. Loved. It!
I LOVE 40/20s. Do them all the time with my group when I lead indoor cycling sessions. I even have people ask for them because they like them so much.
the 45 minute sprint workout was awesome; first time completing and feel great!
Thanks for these videos. You guys have allowed me to train indoors without severe boredom. Had given up cycling due to low back pain. Thanks to GCN, was able to ease back in the saddle, and was able to ride my age in miles this year.
First time 40/20. Tough but great. Thanks from Russia!
The new GCN training sessions are great. VO2 max was awesome and painful, but 40/20 was new to me and really interesting as they really do go fast.
A wonderful but brutal 40, 20! First time with these sets, wasn’t quite able to hit peak 40s towards the end but overall loved it!
Awesome workout. It feels like it's been a while since the last GCN training video. Love them. Can't afford the whole zwift setup and love the GCN motivation. These videos are what got me into the other GCN content. Keep them coming.
As always a great session dripping in sweat and getting ready for outdoor riding ! Thanks guys ❤️
Love doing these type of,sessions. Time flies and beer tastes better after!
Love it when I'm finished-Hate it when I'm doing it. Excellent workout.
One of the best yet! Thanks GCN
This is my favorite session! Thank you!!
First time!!! ....with 40/20
4 years with GCN!
Brilliant workout! Hurting but I feel amazing after it! Well done GCN!
Absolutely great session! Extremely intense but so rewarding. Thanks
Very good workout. Not an easy one, especially if you challenge yourself.
Trying to get back in shape, loose weight. Loved the session. Thank you very much.
I've started doing these after the ramp warm up session when I have more time, very good session!
What a great time, few times wanted to lower gear, but stuck it thru
Just tried this for a Saturday morning session. The best session was the cool down one, definitely.
Finally!been waiting for a new training video for a long timeeee thankyou! :D
Great ride! Somehow you knew when to express encouragement at every moment I wanted to slow down a bit! Will be saving this to do again!