This indoor cycling HIIT session has intervals that come thick and fast, of different intensities and durations. These kinds of efforts will prepare you well for the unpredictable nature of the start of a race, or when attacks are flying in out on the road. The variability of this session will keep you on your toes and it will fly by! If you don't want to know what's coming then hit play now, but for those who prefer to be prepared, the workout plan is below:

The Session
Warm Up
2 Mins Easy (1/10)
- 1 Min Harder (3/10)

Main Set
30s Hard (8/10)
- 3 Mins Active Recovery (5/10)
1 Min Easy (1/10)
- 2.5 Mins Threshold (7/10)
1.5 Min Easy (3/10)
- 2 Mins Hard (9/10)
30s Easy (1/10)
- 30s Max (10/10)
4 Mins Active Recovery (5/10)
- 30s Max (10/10)
1.5 Mins Easy (1/10)
- 3 Mins Harder (4/10)
1 Min Hard (8/10)
- 30s Easy (1/10)
2 Mins Sweetspot (6/10)

3 Mins easy cool down to finish

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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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