Short Sweet Spot Efforts | 30-Minute Indoor Cycling Workout

The perfect short but sweet session for when you’re tight on time! Conor is joined by Maddie, Liam, George and Cam for this short indoor session that focuses on sweet spot efforts!

0:00 - 2 mins @ 2/10 (80 rpm)
2:03 - 2 mins @ 3/10 (80 rpm)
4:03 - 1 mins @ 6/10 (80 rpm)
5:03 - 1 mins @ 7/10 (80 rpm)
6:03 - 2 mins @ 3/10 (80 rpm)
8:03 - 3 mins @ 7/10 (80 rpm)
11:03 - 1 mins @ 1/10 (80 rpm)
12:03 - 3 mins @ 7/10 (80 rpm)
15:03 - 1 mins @ 1/10 (80 rpm)
16:03 - 3 mins @ 7/10 (100 rpm)
19:03 - 1 mins @ 1/10 (80 rpm)
20:03 - 2 mins @ 7/10 (100 rpm)
22:03 - 1 mins @ 1/10 (80 rpm)
23:03 - 2 mins @ 7/10 (100 rpm)
25:03 - 1 mins @ 1/10 (80 rpm)
26:03 - 0.5 mins @ 7/10 (100 rpm)
26:33 - 1 mins @ 1/10 (80 rpm)
27:33 - 0.5 mins @ 7/10 (100 rpm)
28:03 - 2 mins @ 1/10 (80 rpm)

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

The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.

Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.

Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.

Welcome to the Global Cycling Network | Inside Cycling

Thanks to our sponsors:

Watch our sister channels:

[RAQChannel-pbhd]

A really good session. Cheers for putting these online - they’re really great

[rogerbeamon]

I enjoy GCN bike exercises since the pandemic. I am 73 years old, ride 3 days a week. Thank you guys and girls.

[marcellacampbell]

Love the 30 minute workouts from my basement in Canada. Also love when the program is listed in the information.

[lauravanzwam]

Ive been sick for 6 weeks and this was my first workout back! I feel refreshed and not dead. Also got some hope that not all my fitness is gone.

And most importantly: MORE RIDICULOUS ANALOGIES! The “squeeze the lemon to make lemonade” was absolutely inspired!!!

[AWW]

That was HARD. Couldn't have done it without the TEAM. THANKS

[Beardy]

DJ killed it for this session 😅 more tunes like this would be sick 🤙🏽

[jwolpert]

Thank you GCN team. Just finished in Indiana, USA. It is too dark to ride where I'm at. I'm glad the GCN team videos help me ride when it is convenient for me :⁠^⁠)

[sarahphillips]

Okay I’m 70 and although my rpm has improved there is no way I can get to 110! Still great ride and thanks!!

[nwoodincapalaba]

Great session, great motivation starter to the day here in Brisbane as the sun comes up. Always short on time but the sessions do help maintain my fitness. Thanks have a great day wherever you are .

[dg]

As always another magic session – love GCN it’s the best

[stephmagri]

Great workout to build into it again! Thank you! From a chilly north of Italy 👍

[slaws]

Nice session to squeeze in to my lunch break. Thanks.

[josephwilcox]

This is the first workout I did with my new Wahoo Kickr Core. I upgraded from a roller. Thank you for making challenging workouts and helping me become a better cyclist!

[dangibson]

A fun one! Thanks from Western Australia 👍🏼

[xeesa-ll]

Just what I needed, a light session that mimics a typical ride, might do this back to back a few times next time

[rickiebee]

This is my strength training rest day workout. Great cardio and i'm still ready to work well tomorrow!

[LouiseChoong]

Wow, for me this one was tougher than even the 60 min workouts you've got. Real great workout! I couldn't keep up the whole way, so here's one to come back to.

[Megmooification]

Great ride for a cold & windy winter day.

[dawngarber-houk]

Thanks for making my transition to indoor bearable. ❤

[karenskingley]

Thanks Connor and team. Love the 30 min sessions Karen from West Midlands ❤