HIIT Indoor Cycling Workout | 45 Minute VO2 Max Intervals

In association with Elite & Alta Badia.

This indoor cycling workout will help you to improve your VO2 max and overall cycling fitness. We rode the tough but picturesque Passo Pordoi in Alta Badia in the Dolomites.

Thanks to Business As Usual, Bristol for the location.

This indoor cycling workout is definitely not easy but will get you fit very quickly. As with these VO2 Max sessions, it's not advised you do this more than twice per week as otherwise, your intensity may suffer and you won't be able to reach the desired power output. The efforts will mostly last two minutes, featuring some torque style efforts thrown in too. 6 sets of 2 min, broken down into 30s seated, 30s out of the saddle attack, back in the saddle and then one last attack before 3 min recovery.

If you try this workout, be sure to comment below and let us know how you get on.

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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About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

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Leave us a comment below!

[javamartin]

Here I go again! Great session as I prepare for another season of outdoor cycling. 71 years and counting! Thanks, James.

[BLawrence]

This workout video is still GCNs best. Please create more like it. Two fun trainers, virtual ride outside.

[DrLol]

Having them talk throughout the workout makes you feel you're not training alone, really helps mentally when you are trying to lose weight. awesome videos GCN

[monicabyrne]

Best GCN workout. I’m mainly a runner but aim to cycle once a week. Keep going back to this one. Well structured, good commentary and info on form. Time flies in, unlike other ones I’ve tried. Great job, thank you!

[kephas]

I bought my first spin bike about 2 months before COVID shut everything down, I live in Colorado. I was using it here and there, but since Quarantine I've been using your workouts 6 days a week consistently. My routine has been:


Day 1: 30 minute high intensity hill climb
Day 2: 45 minute VO2 max
Day 3: 30 minute max intervals
Day 4: 60 minute endurance intervals
Day 5: 40 minute muscle endurance
Day 6: 30 minute high intensity hill climb
Day 7: active rest


You all have worked me so hard I now have to buy a new spin bike because I've maxed out the cheap used one I got. Thank you for keeping me sane and healthy in these trying times.

[KatharineLikesCake]

Can't count how many times I've done this workout. Absolutely fabulous!

[joep]

After many years, i still come back to this one. Hate it, love it 😂

[markmoorhouse]

Purchased a spin bike and found this training session. Absolutely brilliant ride with great interaction from both riders. A big fan of GCN and already looking forward to trying another of their training sessions.

[loridelia]

Awesome session! Loved the 5 minute effort at the end. Who needs the Peleton subscription trainer when there is GCN!

[elirei]

honestly, can't believe I finished that without passing out. might be the best achievement of my life, not gonna lie. thank you!

[raymonddesrosiers]

Just gotta say, I got my stationaey bike this last winter and this session has been the one that I keep coming back to. It's perfectly diabolical, and I love that it pushes my climb endurance, as the main reason I'm riding an indoor bike is to keep me in shape for MTB trails. I know I'm 4 years late to the party, but keep it up!

[criticalmile]

Takk! Us non Zwift appreciate your efforts and keeping us training.🇮🇸

[peterdonovan]

Best bike workout I've found! the last 5 is a killer - so i tend to replace it with an additional 7th interval - then do the last 3 mins at 100

[reganroman]

Men, this training was excelent specially in the COVID times at home.

[liamrowbotham]

Ive been doing GCN's workouts for around 6months, this is one of their best.

Thank you for uploading.

[gabriellemartin]

i was scared to do a 45 min session when the highest i’ve gone is 30 min AND i wasn’t feeling it before i started but WOW this my favorite session so far! really enjoyed it!

[frozenbean]

Three years on, and James is still a after that last interval. This killer continues to be one of my favourites!

[ogredan]

The 5 minute effort at the end!!! Where did that come from? Brutal.

[patrickallen]

This is my favorite GCN Indoor Cycling Workout, even now four years after its release. Returning to cycling later in life, this workout challenged me with out of saddle efforts. I'd never rode out of the saddle as an adult until this workout. On my outdoor rides when I come across a hill I now pop up out of the saddle and attack it. Something that separates this workout from others is the wonderful scenery from the cyclists who videoed their ride; when overlayed with effort level, cadence, and time. You get all the benefits of the interval training it provides without feeling stuck in a gym; the simulated outdoors makes a difference and matters to me. I'd really like to see more GCN workouts that utilize cyclists video scenery to provide an outdoor feel to an indoor workout.

[thestrongmamatrainer]

This continues to prove to be my favorite workout on your channel! I've done it at least 30x in the last 2 years. And the video of the mountain is perfect motivation to push hard