VO2 MAX BOOSTER | 30 Minute HIIT Indoor Bike Workout

Simon leads a grueling indoor cycling workout joined by Hank, Katie, Maddie & Morgan. This session will really work you hard and by the end of it, you'll have completed 6 minutes of VO2 max and 12 minutes of threshold!

0:00 - 1 mins @ 2/10 (70 rpm)
1:00 - 1 mins @ 4/10 (70 rpm)
2:00 - 1 mins @ 6/10 (75 rpm)
3:00 - 1 mins @ 7/10 (80 rpm)
4:00 - 1 mins @ 8/10 (90 rpm)
5:00 - 1 mins @ 2/10 (80 rpm)
6:00 - 30 secs @ 9/10 (110 rpm)
6:30 - 1 mins @ 7/10 (90 rpm)
7:30 - 30 secs @ 9/10 (110 rpm)
8:00 - 1 mins @ 7/10 (90 rpm)
9:00 - 30 secs @ 9/10 (110 rpm)
9:30 - 1 mins @ 7/10 (90 rpm)
10:30 - 30 secs @ 9/10 (110 rpm)
11:00 - 1 mins @ 7/10 (90 rpm)
12:00 - 30 secs @ 9/10 (110 rpm)
12:30 - 1 mins @ 7/10 (90 rpm)
13:30 - 30 secs @ 9/10 (110 rpm)
14:00 - 1 mins @ 7/10 (90 rpm)
15:00 - 2 mins @ 2/10 (80 rpm)
17:00 - 30 secs @ 9/10 (110 rpm)
17:30 - 1 mins @ 7/10 (90 rpm)
18:30 - 30 secs @ 9/10 (110 rpm)
19:00 - 1 mins @ 7/10 (90 rpm)
20:00 - 30 secs @ 9/10 (110 rpm)
20:30 - 1 mins @ 7/10 (90 rpm)
21:30 - 30 secs @ 9/10 (110 rpm)
22:00 - 1 mins @ 7/10 (90 rpm)
23:00 - 30 secs @ 9/10 (110 rpm)
23:30 - 1 mins @ 7/10 (90 rpm)
24:30 - 30 secs @ 9/10 (110 rpm)
25:00 - 1 mins @ 7/10 (90 rpm)
26:00 - 4 mins @ 2/10 (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

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[edwardsimmons]

It's great to see Simon back in the pain cave. Speaking for myself, I began spinning with GCN about six years ago when Simon, Dan, Matt, and Chris were good dudes with whom to begin my daily rise and shine.

[alexishester]

Great to have Simon back!! I ride to alot of the old sessions with him, Matt, and Chris and Emma! ❤

[ashleyyyy]

I thinks this is my favourite so far! Perfect intensity for 30m, and the music matched really well. It seems generally like GCN are getting better at matching music to intensity and it's really working. Would love if you posted your playlists?

[javamartin]

Thanks, Si, for this great 30 minute, no nonsense workout!

[danny]

Added with the 40 minutes HIIT of Hank, it was perfectly hard 😂 thank you guys 🎉

[dvanni]

Great to see Simon. Thank you for an excellent session!

[rochellemolloy]

Yeah, that was full on. Great to have a new 30m workout. Thanks team

[tomroman]

Simon comes out of witness protection to deliver a brutal 30 minute sweat fest. Welcome back champ!

[johnsheehan]

Great session Simon💪💪Background music was great too👌Thanks again GCN👍

[Idahoartist]

It’s like Simon had to come whip us all into shape cause we were having too much fun goofing off with Hank and Connor 😂. Love all the workouts, never disappointed!

[JDWLondon]

Love love these - why have you guys stopped 😭😭 the best workouts on the tube

[greggm]

Great to see Si back in the saddle leading training sessions! Hello from Seattle. 3/14/23 morning workout.

[giovannischrikker]

OMW!! 🔥 Intense session. Super effective. Great stuff guys. Thanks. Love it

[anniedino]

Holy heart rate!!! After that one I’m not too sure if I can conquer the world or need an 8-hour nap! Great session!!

[crepuscolo]

Thank you Simon and GCN. My 30 minutes session is the best.

[andregarner]

Quickest 30 min session so far. No time to refresh helped the psyche, no chance to question. "Recovery" was harder than the effort. Thanks

[WN-ffqb]

Ouch!! Plenty of pain, but once a week for this 67 year old body is enough. For now! 😅 Thanks Simon!

[lauraking]

This was a great to the point workout! So nice to see Si back leading the workout!

[r.massattack]

Is this a Special guest appearance by Si? Great to have you for today's session and OMG what a brutal workout this was. Really enjoyed this 1 & Great Job GCN Team. Hope to see more of you Si.

[lchiarelli]

I’m glad to see Simon back too! I’ve been a follower for over 7yrs, so I appreciate Simon’s steady instruction.