Get Fit In 40! | Indoor Cycling HIIT Workout

Hank is joined by Katie, Morgan, and Maddie in a grueling 40-minute indoor cycling HIIT. This workout rises and falls in intensity to get your legs burning and your heart pumping!

Session Breakdown:
0:00 - 1 mins @ 1/10
1:00 - 1 mins @ 3/10
2:00 - 2 mins @ 5/10
4:00 - 1 mins @ 2/10
5:00 - 2 mins @ 3/10
7:00 - 1 mins @ 4/10
8:00 - 1 mins @ 5/10
9:00 - 1 mins @ 6/10
10:00 - 1 mins @ 7/10
11:00 - 1 mins @ 8/10
12:00 - 2 mins @ 1/10
14:00 - 30 secs @ 4/10
14:30 - 1 mins @ 6/10
15:30 - 2 1/5 mins @ 8/10
17:00 - 2 mins @ 1/10
19:00 - 2 mins @ 4/10
21:00 - 3 mins @ 8/10
24:00 - 2 mins @ 1/10
26:00 - 2 mins @ 4/10
28:00 - 4 mins @ 8/10
32:00 - 30 secs @ 9/10
32:30 - 30 secs @ 10/10
33:00 - 3 mins @ 1/10
36:00 - 1 mins @ 8/10
37:00 - 3 mins @ 3/10

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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[kathycarr]

At 61 years old, I just started the GCN training sessions around my birthday, and it built way up to 40 minutes today. I honestly did not think that I would be able to do it. Thanks to Manon, Hank, and the whole GCN team! I am proud of my efforts and have lost 40 pounds! Now I need to save my pennies for a good bike to take out on the road.

[lyndaterry]

Nice Monday ride before my Tri this weekend 💪🏽!

[dvanni]

The past few sessions have been especially great. Focused, challenging, no messing with Hank. Thanks for all you do to keep this old lady (me) in shape.

[mattlynell]

This is a great workout. Perfect mix of effort and recovery. 40 mins is ideal. Thank you Manon. Super coaching.

[taylorgilbert]

Thanks for the session! Not as “kick my own ass” as I was hoping for 😊. Found myself having to add in intervals to get a better workout. Also, bring the old Hank back! More banter/laughter/encouragement please! Thanks for the work y’all are doing!

[andinamb]

39 weeks pregnant so a longer controlled set of efforts was exactly what I needed this week- still tough but couldn’t have hacked anything more intense! Cheers guys! (And get Morgan a mike pls 😊)

[anthonyschmieder]

Thank you @GCN Training! I didn't expect to like the "less talking" session, but I liked it a lot. I focused more on position and my perceived effort than I do when Hank is shouting at me to push harder :)

[sadiept]

Getting back into race shape after a total knee replacement due to injury. GCN is getting be back, first race under my belt and feeling stronger each week. Thank you GCN!!!!

[kleisurelywalks]

I love these GCN workouts. Especially Hanks, as he seems to keep me motivated throughout these savage workouts!

[philipderosa]

Great workout. Tried this session after doing a 45 mins spin with GCN a couple of days earlier. Gosh both hard but really satisfying after. Nice to mix up the sessions …..definitely coming back for more and rotating

[SusanCoupal]

This is perfect, at -36 temperatures (-45 with windchill), these work outs keep me in shape without freezing outside.

[livinglife]

Love these so much Thank you so much for putting these out here! I'm a runner took 18 months away from running, did two GCN or GTN hiit workouts a week for 3 months and then ran a 16.30 parkrun - just as good as full running training these sessions are amazing :)

[ru]

As a beginner, this is perfect. Not super hard effort for too long, long recovery time etc.

Love this so much.

[maze]

Superb session. Been doing a lot of sprint hiit workouts but found this endurance ride really challenging. Have done the gruelling 5 mins efforts session too and found them both different and enjoyable. Great motivational and helpful words too, Hank. Thanks a lot.

[mikeolivier]

This was a really testing session . Ramping up from 4 minute effort 8 to effort 10 pretty tough . Thanks again to Hank and team . From Botswana, Mike and Denise

[kelliburmeister]

Thx Hank and tcn crew just love these sessions though I usually sweat and pant most of the way thru lol ❤❤

[bartsteur]

Ik doe nu ruim een jaar verschillende GCN spinning work outs. Ik vind het echt fantastisch! Keep up the good work!

[matthewoconnor]

Back on the saddle after a knee injury. And this was an amazing way to start! Thanks team !

[AWW]

Well written Manon, love the cadence. Well done the team for getting me through it.

[mitzer]

I was cursing you the whole time in my head…so it must have been a good one!! 👍