Welcome to a gentle, short workout here on GCN Training. This week's session is aimed at beginner cyclists looking to start training indoors, or it could be a good one for a rider looking to ease back into training after an injury or long lay off.

The Session:
Warm up:
1 Min very easy pedalling
- 1 Min slight increase in intensity
1 Min further increase intensity to comfortably hard

Main set
1 Min Easy (1/10)
- 2 Min Comfortably hard (5/10)
1 Min Easy (1/10)
- 1 Min comfortably hard (5/10)
2 Increase effort (6/10)
- 30s Easy (1/10)
30s Sprint (9/10)
- 2 Mins Recovery (1/10)
1 Min Comfortably hard (5/10)

- 1 Min Very easy cool down (1/10)

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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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