High Power Anaerobic Sprints | 40 Minute HITT Indoor Cycling Workout

Join Hank for this hard-core anaerobic cycling workout. Short sprints of maximum effort, with minimal recovery time. This is a seriously tough workout to simulate racing attacks, give it a try if you dare!

00:00 - 2 mins @ 2/10 (90 rpm)
02:00 - 1 mins @ 5/10 (90 rpm)
03:00 - 2 mins @ 7/10 (90 rpm)
05:00 - 1 mins @ 3/10 (90 rpm)
06:00 - 1 mins @ 5/10 (90 rpm)
07:00 - 2 mins @ 7/10 (90 rpm)
09:00 - 2 mins @ 3/10 (90 rpm)
11:00 - 0.5 mins @ 9/10 (90 rpm)
11:30 - 1 mins @ 3/10 (90 rpm)
12:30 - 0.5 mins @ 9/10 (90 rpm)
13:00 - 0.25 mins @ 3/10 (90 rpm)
13:15 - 0.25 mins @ 9/10 (90 rpm)
13:30 - 1 mins @ 3/10 (90 rpm)
14:30 - 2 mins @ 9/10 (90 rpm)
16:30 - 0.5 mins @ 3/10 (90 rpm)
17:00 - 0.5 mins @ 9/10 (90 rpm)
17:30 - 1 mins @ 3/10 (90 rpm)
18:30 - 1 mins @ 9/10 (90 rpm)
19:30 - 2 mins @ 3/10 (90 rpm)
21:30 - 1 mins @ 9/10 (90 rpm)
22:30 - 2 mins @ 3/10 (90 rpm)
24:30 - 1 mins @ 9/10 (90 rpm)
25:30 - 0.5 mins @ 3/10 (90 rpm)
26:00 - 0.5 mins @ 9/10 (90 rpm)
26:30 - 0.5 mins @ 3/10 (90 rpm)
27:00 - 0.5 mins @ 9/10 (90 rpm)
27:30 - 1 mins @ 3/10 (90 rpm)
28:30 - 2 mins @ 9/10 (90 rpm)
30:30 - 2 mins @ 3/10 (90 rpm)
32:30 - 0.25 mins @ 9/10 (90 rpm)
32:45 - 0.25 mins @ 3/10 (90 rpm)
33:00 - 0.25 mins @ 9/10 (90 rpm)
33:15 - 0.25 mins @ 3/10 (90 rpm)
33:30 - 2 mins @ 9/10 (90 rpm)
35:30 - 1 mins @ 3/10 (90 rpm)
36:30 - 1 mins @ 9/10 (90 rpm)
37:30 - 0.5 mins @ 3/10 (90 rpm)
38:00 - 2 mins @ 4/10 (90 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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[mikedevita]

USA: Male. Army veteran. Retired policeman. Age 66yrs 6 months. Excellent workout Hank the Tank. Oooohrah! Made it all the way, Everyday!

[rickgreenspun]

71 yrs old and one year into remission from cancer. Bought a spin bike and found your channel. JUST DID THE 40 MINUTE HITT session and it kicked my butt. but felt great when I was done. Thanks to "Hank the Tank". for pushing me through it
Regards from the ":Beast of the East" ( Sarasota Fl

[CaraLS]

Thanks so much for the longer session! Please more 40-60 minute workouts please!

[grinnders]

Loved the chat back. “No one calls you Hank the Tank!” 😂

[DJMcCabe]

I love how Emily fired back, “ no one calls you that, Hank.” In response to Hank referring to himself as, “Hank the tank.”

[Foxeye]

💪💪💪 Im a 29 yrs old mountain biker last time I check my stomach by tape measure it is 45cm now it is only 38cm 2months indoor cycling thank you GCN 💪💪💪

[Canada]

As Coach Hank requested with 2 min left; I made it through. Great workout!

[flakes]

Those 2 mins bursts were brutal, but i was thrilled and honored to train alongside a world champion 🏆 🥇, u don't get opportunities like this every day, and I'm so grateful ❤️.

[GCNTraining]

Let us know how you found this workout 🚲

[lauramidgley]

I love the simplicity of this session - it was really motivating! I have been needing this sort of spin workout for a long time. Thank you Manon for writing it and thank you Hank for running the session with that endless enthusiasm!

[monicamon]

OMG!! what a session!!! I did hated it especially at minute 17:17 when hank said we are half way, which we were not LOL and then I though jeeeez-us and other 23 mint like this???? But i got to the End! You saved my life one more time!

[michaelwierzba]

I could not finish this one. This will definitely become my new short term goal. I will finish this workout!!
Keep the workouts coming!

[timbaker]

I’m 42 yo and I made to the end. Thank you for the hard work that you put me through!

[halleandrewsclark]

Wow ! I can’t believe I finished that one. After the first few intervals I thought I wouldn’t make it to the end of the session so feeling proud! I have been doing these GCN sessions a couple times a week for probably a month as I wanted to incorporate some new cross training as a runner so thanks a lot for everything GCN ! I feel very fit 🎉🎉

[amandadorscht]

Great workout! Thanks for promoting hydration and fueling post training 💪🏻

[rtisticfx]

Love the unpredictability of a long session; makes the time fly!

[susancable]

What a great session. At 65 yr of age I still love these classes. They keep me road ready for the spring. Thank you.

[katrynastanczuk]

Wohoo!! That was a goody!! Time flew by! Thanks Hank!

[erikagoffin]

LOVE this workout 🎉 The challenge I’ve been missing from other workouts!

[fredericknielson]

I'm new to cycling and love your sessions. This one did not disappoint. More 40-60 minute sessions please