HIIT Indoor Cycling Workout | 55 Minute FTP Threshold Intervals

In association with Elite & Alta Badia.

This indoor cycling workout will help you to improve your fitness and threshold power. We rode the beautiful Passo Giau in Alta Badia in the Dolomites.

This workout session is definitely a hard one! You'll start with a warm-up and then head straight into the Zone 4/Zone 3 on and off intervals, keeping on the pedals for 20 minutes at a time, with a recovery period in the middle. This session effectively adds up to 2 x 20-minute efforts and will really help to raise your aerobic capacity and overall functional threshold power.

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!

[gcn]

Let us know how you get on with this one! 💪

[sandrakerr]

Please Emma, stop APOLOGIZING any time you need to drop down a gear, catch your breath etc. The men NEVER apologize. You are awesome and everyone knows it. You could whip most guys on any ride.

[hj]

My favourite session of all time, I’ve probably done it about 20 times 💪🏽 keep it going guys

[NoxiousNoodles]

Love these vids. Emma's like a spinning instructor without the awful arrogance.

[sublimeaudio]

It was a great ride in the early morning, I really enjoyed it. Espically enjoyed the nice drum & bass music in the background!

[brendamozel]

Yes, 60 minute workouts! Hiit workouts are great, but, more of these would be fantastic! Thank you!

[borisb.]

Thank you!
I appreciate the longer (~1hour) training videos such as this one

[ruijorgedorosario]

You guys have really saved me from going nuts during lock down ! Saying hi from South Africa..

[larawilliams]

Thanks GCN team, loving my training with you all...James never stop being funny and with banter...it keeps me going so thanks. Lara

[Jimmyfpv_]

Yesterday afternoon I did this workout. As I don't have a power meter and my HR monitor was out of battery, I just went by feel on it. I started off cautiously because I know myself and I typically start very optimistically and blow myself up halfway through. At the end I was pretty satisfied with my effort, but felt like I could've gone a bit deeper.
Anyway, today morning I was destroyed. I don't incorporate many of these long type of efforts in my training. Which means that I should do them more often. I feel a little bit glad I paced myself, otherwise I probably would've needed a whole week to recover :P
Great content guys, really appreciated.

[christineepp]

I really enjoy this workout, and love the drone shots of the curves up the mountain!

[aus]

This one is good! I like watching the video footage of the road rider! Keep that stuff up!

[mariacristinaperezlegorret]

I prefer long sessions, and this one will be one of my favorites! Thank you, my lady, thank you, Hank!

[armahthetrainer]

I love these 1hr sessions. Indoor training with you guys is so fulfilling. Especially with a 16mo old at home and a busy schedule. Thanks for this. 👊🏾💥🙌🏾

[shannonpolice]

Two words: oh my 🫥
I never rode that pace for that long and hard. First block I got thru feeling pretty proud of myself. Second block i got thru but had to ease up three times! This will be added to my Playlist. Quite a challenge. Thank you guys

[gordonbulinda]

Am from Kenya, enjoying this session 👍👌

[gearzilla]

I really like all the GCN workouts that are outside! It's so much easier to keep going when there is nice scenery.

[dagobertoquesada]

I really enjoyed this threshold intervals. Thanks a lot guys. This is perfect for the quarantine. I'll be following your trainings. Greetings from Costa Rica.

[siquq]

Thanks GCN. I ride this one often. Great views.

[masterstrirob]

This one is my favourite. Love the scenery and working hard. I'm training for the World Age Group Sprint Distance Triathlon (65+ category). I can work hard for sustained durations without worrying about traffic or slippery corners. (I'm a regular GCN trainer in Australia.)