20 Min Cardio | Spin Bike Workout Without Music 🔇

Welcome to another workout on GCN Training! This week we're working on short, sharp, anaerobic efforts so, despite this being a short session, you'll certainly feel the burn by the end! This workout comes without music so you can train to your own tunes!

The session:
2 mins warm up

1 min out of the saddle (8/10 effort)
- 1 min seated (8/10 effort)
1 min easy
X4

30s out of the saddle (8/10 effort)
- 30s seated (8/10 effort0
1 min easy
X2

Cool down for 2 mins

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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[cgord]

What a great session!!! Even better without the music. Thank you

[siquq]

Thanks GCN. I appreciate these musicless videos. My wife hums the CGN soundtracks to annoy me.

[Mittsthetfordyall]

7am here in Montreal, first day of a new job in an hour, gonna get a quick 20 in here. Looking forward to it!

I assume I will rewatch this so I'll just reply to my own comment on further watches :)

Great work GCN!

[chemunzel]

Thanks heaps. I love the workout without music and the clear instructions.

[samanthahoward]

Another great session, thanks team...more please

[CC-yjuf]

Excellent workout. I especially enjoyed the in/out of saddle variation

[lauracorrine]

I really enjoy the cadence work in this one. I hadn't done this one for a while, happy I came back to it!

[bikerbwoy]

This session with a bit of DJ EZ! Winner!

[peterlowres]

What a great workout - thanks Team GCN for pushing me along with you.🦵

[jennifergehrlein]

Loved the strength and sprints in a compressed time frame. Thank you.

[maxws]

Loving this session. Like the idea of others to run two together. Good work GCN.

[dmoskowitz]

Great! Love the low cadence work and out of the saddle grinds!

[siquq]

How much water leaves the body through sweat on a session like this? How much water should I take in to compensate? Is there a point in a ride when the water I drink will not have time to be absorbed before the ride ends?

[siquq]

When I want a longer session, I just play two of these shorter sessions back to back.

[mauricemagiq]

Yes thanks For not having music Hard on the hearing implant

[waterbearer]

No music us important. It's distracting also minimal talking is vital. It stops focus