Strength Builder & Quad Burner | 30 Minute Indoor Cycling Workout

This week Conor takes you through a 30-minute cycling workout that will increase your strength and help with those short punchy climbs!

00:00 - 2 mins @ 2/10 (80 rpm)
02:00 - 2 mins @ 3/10 (80 rpm)
04:00 - 1 mins @ 5/10 (80 rpm)
05:00 - 2 mins @ 3/10 (80 rpm)
07:00 - 4 mins @ 8/10 (80 rpm)
11:00 - 2 mins @ 2/10 (80 rpm)
13:00 - 3 mins @ 8/10 (80 rpm)
16:00 - 2 mins @ 2/10 (80 rpm)
18:00 - 2 mins @ 8/10 (100 rpm)
20:00 - 2 mins @ 2/10 (80 rpm)
22:00 - 1 mins @ 8/10 (100 rpm)
23:00 - 2 mins @ 2/10 (80 rpm)
25:00 - 0.5 mins @ 8/10 (100 rpm)
25:30 - 2 mins @ 2/10 (80 rpm)
26:30 - 0.25 mins @ 8/10 (100 rpm)
27:30 - 1.25 mins @ 3/10 (80 rpm)
29:00 - 1 mins @ 2/10 (80 rpm)

Useful Links:

🎵 Music - licensed by Epidemic Sound 🎵

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.

#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining

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[adamdodo]

Excellent start today and the sound track was was really good this time

[nickwest]

Not sure if I love you or hate you, Conor. Great session!

[bespokebackdropsbranding]

Perfect for the start of my day - overlooking the coast in Australia.

[lauravanzwam]

Squeezed this one in on Sunday evening. Perfect to kick off the week. A nice helping of old fashioned hard work with lots of rest in between

[priscasantimaria]

I enjoyed it so much that I did it twice, back to back, no rest in between
Freaking good ❤

[davidbainbridge]

This is my favorite one, Conner really dialed up that motivation!!! Thanks captain

[Danny-nzfh]

Conor, great session, nice and challenging, I wish it was a little longer. 😉

[kelliburmeister]

Thx Connor great session as usual with your cheeky comments ❤❤

[rachellehaddock]

Great session- defio got my quads going. Enjoyed the friendly banter in the session. Thanks a million, GCN!

[davidburnham]

Thanks Conor, tough one, but great if you are pushed for time. You can still feel a benefit if you push yourself 👍

[PrinceLucaJames]

This was a fire 🔥 session! Perfect start to my day. Much love from LA

[kieronfenn]

Excellent, very enjoyable. More of Cammy’s vibe too please.

[ChupaChupa-cb]

My favourite so far. I love th channel. I use to be at an elite level of riding but ended up having 2 hip replacements. After 10 years of having a horrible time in life I have found the course to start Spinning bike, found GCN and haven’t looked back. I look forward to ride every night. I’m in Australia love you guys 🍻💪☺️

[FirmanGunawan-rgdn]

Been following GCN Training for a few months. I feel the benefit once you're on the road. Thank you GCN Crew

[bellsbeer]

Great session. Simple but effective. Cheers!

[CraigArtley]

Hats off to all the presenters. Connor is truly The Dunn-geon Master!

[erikberndt]

Amazing session. Music, voice, topology of the training are top notch. Would pay for it. Thanks a lot out of Germany.

[javamartin]

Enjoyed the strength building efforts, good for the off-season.

[amaurysdiaz]

Helene.s bands passing by Miami. Riding w/ you……Great

[davidquigley]

It’s 27C and 78% humidity here in SE Queensland.
For thirty minutes there it got even hotter!
Thank you Connor and team GCN :-)