Beginner Training Session | 20-Minute Indoor Cycling Workout

Hank is joined by Nathan, Liam, Katie, and Manon for an easy beginner session for anyone who is new to indoor cycling training. The levels are based on your perceived effort so that everyone can follow the sessions. Hank will gradually build up the intensity level and only go up to a perceived effort of 8.

Session breakdown:
00:00 - Intro
00:03 - 2 mins @ 2/10 (80 rpm)
02:03 - 2 mins @ 3/10 (80 rpm)
04:03 - 2 mins @ 4/10 (80 rpm)
06:03 - 2 mins @ 5/10 (80 rpm)
08:03 - 2 mins @ 6/10 (80 rpm)
10:03 - 2 mins @ 7/10 (80 rpm)
12:03 - 2 mins @ 3/10 (80 rpm)
14:03 - 2 mins @ 8/10 (80 rpm)
16:03 - 2 mins @ 5/10 (80 rpm)
18:03 - 2 mins @ 3/10 (80 rpm)

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🎵 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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[tiahnahgobel]

That felt like my best ride yet. I'm a total newbie. Never cycled. Struggle with the mindset of working out. I pushed through and feel great. Thanks!

[jennifergehrlein]

I am not a beginner but sometimes I feel like one. Great ride, I don't always want to crush it but I do always want great workout. Thank you!

[joannasusmanek]

Great when coming back after injury 👌🏼

[Nickellor]

Such a good workout to return to the bike with

[skiddymark]

been off the bike way too long. nice way to ease back into the routine!

[judithharris-deans]

Just come back from 6wks off!!! Just what I needed & it showed how much fitness I’d be lost 🥵😤BUT great 2 b back on the saddle 👍🏻. Still a great workout so thx guys 😁

[keziacarr]

This was a great workout thanks so much, I enjoyed the session. I've been struggling to effectively train on an indoor bike but following along to these videos definitely help❤

[andyway]

Good steady session., .. mixing it up with some Bodyweight/Calisthenics. Working well.

[callmeCHIVE]

Can we get another intense calorie burner 30/40 min session soon? Keep up the great work GCN 🙌

[ItsLaylaystar]

This ride was awesome. Thank you for posting it.

[changchup]

Fighting off a cold so this was a great way to get some sweat on without killing myself. Thanks Hank! And what about the socks???

[JennyAndAlex]

Great post dinner workout! Not too intense but just enough to break a sweat! Thank you guys!

[thor]

Second time doing this one legs are killing me now lost a stone since first week in august thanks for the videos.

[dorilewis]

Great ride for if your legs are a little sore. You can make it as challenging as you need by adjusting leg speed or resistance. Thank you!

[islastaff]

Great session thanks! I'm recovering from a glute injury and this is a great way to help ease back into training

[louietenace]

I found this a great program to get back into cycling post leg injury. Utilised resistance to match my recovery with future gains once back to full program. Also would be a good cardio post leg day

[dawnread]

Great session for me to get back in the saddle again following a bad cycling accident in which my ankle and tibia were both badly broken (yep both legs). Keep up the good work. Thank you.

[aleacuna]

Buena sesión de entrenamiento. Gracias. Saludos😄😄😄

[stanislavvlasov]

I liked doing this short and challenging session! Thank you, GCN!

[billtaub]

Love GCN. And the accents. HAPPY NEW YEAR from Rancho Mirage/Palm Springs, California.