Welcome to another music free, 30 minute HIIT workout from GCN Training! The session focuses on intense 30 second efforts and then longer intervals immediately afterwards. You need to focus on trying to complete the longer effort at a little below your maximum. This will also help when out on the hills, especially if you struggle to recover from the initial shock of a tough gradient. This is a great indoor workout for those of us who are short on time and want to get the most out of our efforts on the bike.
The Session:
- 5 mins warm up -
30s Max! at over 70rpm
- 30s Recovery at 100rpm -
1min at FTP (8/10) at over 70rpm
- 1min Recovery at 100rpm -
30s Max! at over 70 rpm
- 30s Recovery at 100rpm -
7min at FTP (8/10) at 80-100rpm
- 2min Recovery at 100rpm -
30s Max! at over 70rpm
- 30s Recovery at 100rpm -
7min at FTP (8/10) at 80-100rpm
- 30s Recovery -
30s Max! at over 70 rpm
- 3 mins warm down -
How did you find this workout? Are there any workouts you'd like us to do? Let us know in the comments below.
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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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