Build Your FTP & Increase Muscle Mass | 30 Mins HIIT Cycling Workout

Build your functional threshold power and increase your muscle mass and fitness with this week’s training session. Hank leads you through a tough 30 minute workout, with three 5 minute blocks at 8/10 effort.

Session breakdown:
3 mins @ 3/10 (90 rpm)
2 mins @ 5/10 (90 rpm)
1 mins @ 10/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 8/10 (90 rpm)
3 mins @ 3/10 (90 rpm)

Useful Links:

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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[GCNTraining]

Did you enjoy this session with Hank? What other workouts would you like to see us feature on the channel?

[sophiewilmot]

I REALLY enjoyed how chilled out you were - some fitness peofsssionals are just too intense for me haha and it takes the joy out of it. My favourite bit was you trying to flip your bottle - simply because it showed me you don’t take yourself too seriously! I had a great workout don’t worry, but as a returning athlete this was a perfect amount of input and time left to just pound it out. I liked the basic tips too - reminding me to relax my upper body and engage my core. All in all a good time!!! Thank you :)

[suefugle]

On fire 🔥!
Great session Hank!
Would love some 60 min+ sessions

[mohinirayment]

Absolutely love these GCN videos! Best best best

[ricklangerhorst]

This is my favourite GCN workout. And Hank is my favourite presenter. I like the intensity, duration, encouragement, everything! Keep up the good work!

[noelanikaluhiwa]

Damn! That was intense! Legs were on fire. I liked it. Sometimes no talking is absolutely fine because I’m suffering. Thanks for that session!!

[gregorybrown]

This was exactly what I needed to get back into training again. 💪🏾💪🏾😌😌

[lucasvarley]

I love these exercises! Keep grinding! Question for you... have you ever used Next Level Diet? I got a custom muscle build up meal plan from them and it's really working for me.

[kristenbrook]

It was great Hank. Your encouragement was good, length of efforts nice and testing! Wouldn't have wanted to go longer than the 5 mins though 😊

[hansleibbrandt]

Solid session, thanks. For me the sweet spot are 40-50 min workouts. Please add more! Greetings from Chile 🇨🇱

[gpod]

Excellent hosting, Hank ! You didn't feel obliged to talk throughout the session which felt very natural: some encouragement, some key instructions and that's it. Well done !

[darthvader]

The frequency of the training videos now is phenomenal, always something new. It would be great if you guys incorporated some training to power again along with the perceived exertion, even something as simple as "we're shooting for an 8 out of 10, for me that's going to be about 90% of my FTP".

[martinhoeller]

I love all your workouts. Yesterday I did a 40 min session. Loved it. Hello from Cancun, Mexico.

[matto]

More encouragement! More variety! More workouts! Your content is great and keeps me coming back for more! Thanks Team GCN!

[lainiesmith]

Just started working out with GCN. I like how you seem to be in as much pain as I am! Helps me pull through the effort.

[toorannashir]

I have tried this today. I reaally enjoyed this effort. Would like to see a 60 mins session .Thank you Hank 👍

[Nancie]

I like the 20 to 30 min workouts. Just enough for me because then I do a 20 to 30 minute body part workout
Thank you

[hannahcowley]

Loved it!! Thanks so much!! I’ve hit my 12 month GCN anniversary and these are the sessions that keep me coming back!

[afrisahorsebacksafarisjonc]

GCN is my go to. and every day there is a workout for me.
love it
loved this one... wowsher.

from Sout Africa.

[brandonlarkin]

Loved everything about it. Maybe during the long intervals, share some stories from your racing days or your travels.