Zwift Group Workout: HIIT Intervals | Train With GCN

Join Matt on Zwift for some HIIT intervals around the 2015 World Championships Road Race course in Richmond.

In association with Zwift and Elite.

Today's Zwift session consists of:

10 minutes easy warm-up
3x1min at 60% FTP, keep your cadence nice and high with these. 1min easy recovery between each effort.
5xHIIT Intervals
10 minutes easy cool down

Intervals consist of:
10 seconds as hard as you can
3mins at FTP (Effort level of 8)
10 seconds as hard as you can
4mins easy spin.

Let us know how you got on with this session in the comments below 👇

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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Leave us a comment below!

[francis]

It’s crazy how such concise workouts can make improvements out on the road so quickly. I don’t have a power meter and my Fitbit heart rate monitor isn’t very accurate but all of these sessions are well worth doing regularly :)

[mitzifernandez]

Amazing training!! I’ve survived quarantine thanks to you, guys!! Regards from Mexico!!

[hellopsp]

I love these more than the Previous training Videos as you get to see exactly what power you should aim for and it also feels like your riding with GCN

[criticalmile]

Hey Matt thank you for the inspiration and please continue to do your outdoor training vids, i have next to near nothing internet service and your outdoor training vids really keep me motivated. Zwift i cannot do because of slow internet. Thank you mate.

[catsihavemet]

This video just shows why power is so important for high intensity training like this. I've done this session, and though FTP might normally be an effort level of 8, doing it after a 30 second max effort feels more like a high 9! There's no recovery in these intervals at all; it's brutal.

[fabianoleite]

Did this one today after a well deserved weekend rest. First time I managed to keep my heart rate in the correct zones, I still do not have a power meter, but this might change in the future.
Great workout guys, keep up the good work!

[darrenellis]

Great video, being new to GCN & ZWIFT it was great watching Mat as it confirmed I'm not suffering in vain. Being new to training I'm following 12 week ftp builder plan then hoping to do some SST and HITT sessions. Cheers

[Saber-]

Newbie here. Just started using a trainer with this being my first workout. Definitely suffering. D: Seeing Matt's FTP at 300w+ and me at 120-130 just struggling... The scale of 1-10 helped gauge my efforts.
I did make it to the end though!

[david]

I give him lots of support cuz he still going strong. Keep up the that good work out video. 😎

[tbone]

Another great hotel bike session! Thanks Matt! These are great!

[srjones]

Could you give a heads up if you are going to do more zwift group workouts, rides, races etc on the GCN show? Could make it a weekly feature maybe :)

[michelleanderson]

Great workout for a dark evening thanks

[michelleanderson]

You’re talking about cake and pizza - I fancy a beer!

[jasonharris]

I think GCN is great. As I’m not on Zwift and using Wattbike it would have been helpful when each sprint etc came up for the camera to show the Zwift screen rather than his bike/shoes or something else as didn’t know when it was starting. I think Matt must have been in red zone a few times as he said 10mins sprint coming up. 😬

[SwedishHouseFifa]

Portal of Pain is a cool way of describing what the portals are :P

[ninaaltschenk]

I think you guys should feature more budget bikes on your channel. Most of the bikes you ride are far disatatched from what a normal consumer might ride. Maybe feature a bike with sora or claris or 105. I think that would alow for more conection betwean the chanel and the audience. When I got into cycling I was mortyfied by all the multiple thousend dollar bikes everyone seemed to use ad it made me feel like my bling wasnt good enough. I hope you could incorperate more beginer bikes and tech into your channel. Maybe feature some sub 700Euro bikes in the bike presentation series or something.
Greetings from Germany and a big fan
Julian Schenk

[AB-qmwq]

Awesome! Make si make on to power the power!

[mattski]

Is there going to be announced group rides like this one, or is this going to be a regular scheduled event? ie: every Tuesday.

[JimTheGlawsFan]

When's the next GCN group ride? Would love to join you on one.

[pracepracovni]

Important DRIVO question!!! Why did you change gears??? Drivo should be doing resistance changes alone. Or is it better that this way Drivo react faster???