As the name suggests, this one is going to hurt! Conor is joined by Hank, Maddie, Cammie and Liam in this brutal workout. We'll start with a warm-up and then get straight into 6 max efforts with recovery breaks in between.

Session breakdown:
0:00 - Intro
00:04 - 1 min @ 2/10 (80 rpm)
01:04 - 1 min @ 3/10 (80 rpm)
02:04 - 1 min @ 6/10 (80 rpm)
03:04 - 2 mins @ 7/10 (80 rpm)
05:04 - 1 min @ 3/10 (80 rpm)
06:04 - 1 min 30 secs @ 10/10 (100 rpm)
07:34 - 2 mins @ 1/10 (80 rpm)
09:34 - 1 min 30 secs @ 10/10 (100 rpm)
11:04 - 2 mins @ 1/10 (80 rpm)
13:04 - 1 min 30 secs @ 10/10 (100 rpm)
14:34 - 2 min @ 1/10 (80 rpm)
16:34 - 1 min 30 secs @ 10/10 (100 rpm)
18:04 - 2 min @ 1/10 (80 rpm)
20:04 - 1 min 30 secs @ 10/10 (100 rpm)
21:34 - 2 min @ 1/10 (80 rpm)
23:34 - 1 min 30 secs @ 10/10 (100 rpm)
25:04 - 2 mins @ 1/10 (80 rpm)
27:04 - 3 mins @ 4/10 (80 rpm)

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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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