Full Effort VO2 Max Intervals | 30 Mins HIIT Bike Workout

A 10/10 difficulty cycling workout aimed at boosting your VO2 max. Si’s back with another hard session to push you to your limit with six full effort two-minute intervals. Half an hour isn’t long but this HIIT workout will help build your stamina and sustained power! Grab a bottle and a towel, this is going to be a tough one…!

Session breakdown
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 1 mins @ 4/10 (80 rpm)
02:00 - 1 mins @ 5/10 (80 rpm)
03:00 - 1 mins @ 6/10 (80 rpm)
04:00 - 1 mins @ 8/10 (90 rpm)
05:00 - 1 mins @ 1/10 (80 rpm)
06:00 - 2 mins @ 10/10 (90 rpm)
08:00 - 2 mins @ 2/10 (90 rpm)
10:00 - 2 mins @ 10/10 (90 rpm)
12:00 - 2 mins @ 2/10 (90 rpm)
14:00 - 2 mins @ 10/10 (90 rpm)
16:00 - 2 mins @ 2/10 (90 rpm)
18:00 - 2 mins @ 10/10 (90 rpm)
20:00 - 2 mins @ 2/10 (90 rpm)
22:00 - 2 mins @ 10/10 (90 rpm)
24:00 - 2 mins @ 2/10 (90 rpm)
26:00 - 2 mins @ 10/10 (90 rpm)
28:00 - 2 mins @ 2/10 (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.

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[SeamusBehan]

Seriously tough but brilliant session well done to all

[meredith]

Excellent and flew by! My V02 Max has substantially improved across activities in the last 5 to 6 weeks from these 30 minute training sessions.

[davidmeraz]

That was BRUTAL. I thought I was in shape… Not anymore. Thanks for the humbling session!

[stanislavvlasov]

I liked the session! 2- minute sprints were so hard. Thank you, GCN!

[hmcmanus]

Wow, brutal! Didn’t think I would make it through but I did and now I am ready to tackle the rest of my day. Thank you Simon and GCN crew.

[suefugle]

What a great session for Monday!
Legs were on 🔥🔥on 5 & 6!

[ru]

Just did this 1 this morning. Nearly fainted OMG. Brutal and great challenge

[AWW]

Must have been hard Hank was quiet. Loved it.

[amyflowers]

Such a great challenge. Thank you, Manon for putting it together and for the crew for sweating it out with us.

[jillianhicks]

Tip to pass time: think of motivational lines to design a tshirt with. I'm a runner too and this is what I was thinking of to make it through the level 10 efforts.

[amystephenson]

Great workout, sessions like this make me really appreciate GCN. I know I can set a timer for 6x 2 on /2 off but couldn’t find the same push I did here!

[karenskingley]

I am an exhausted hero. Great session again. Thanks guys ❤

[erind]

Fantastic and grueling workout!! Loved it. I was definitely sucking wind but I got through the session. Thanks GCN!!

[Dereckburgess]

Fabulous session … loved it .. thank you Team GCN

[marcusparks]

Difficult but a lot of fun. Great way to start my day.

[DO-pfls]

Wow, amazing session. Thanks guys for the inspiration

[terencethomas]

Well done Simon (and Manon apparently) Excellent work out.

[johnsheehan]

Fantastic session 👌thanks Simon and all at GCN👍👍

[natasawarasch]

Absolutely loved it. Your team rocks . Thank you for continuing with excellence!!

[ghaffar]

Thank you for the VO2 Max — looking to increase another 10% in the next year