Super High Cadence Sprints! | 20 Minute HITT Indoor Cycling Workout

Get your legs spinning (and burning) with these 30-second high-cadence efforts. This is an intense but quick HITT workout, that increases your cycling fitness when you're stretched for time.

00:00 - 2 mins @ 2/10 (80 rpm)
02:00 - 0.5 mins @ 4/10 (80 rpm)
02:30 - 1 mins @ 6/10 (80 rpm)
03:30 - 2 mins @ 3/10 (80 rpm)
05:30 - 0.5 mins @ 9/10 (80 rpm)
06:00 - 0.5 mins @ 5/10 (80 rpm)
06:30 - 0.5 mins @ 9/10 (80 rpm)
07:00 - 0.5 mins @ 5/10 (80 rpm)
07:30 - 0.5 mins @ 9/10 (100 rpm)
08:00 - 1 mins @ 2/10 (80 rpm)
09:00 - 0.5 mins @ 9/10 (80 rpm)
09:30 - 0.5 mins @ 5/10 (80 rpm)
10:00 - 0.5 mins @ 9/10 (80 rpm)
10:30 - 0.5 mins @ 5/10 (80 rpm)
11:00 - 0.5 mins @ 9/10 (100 rpm)
11:30 - 1 mins @ 2/10 (80 rpm)
12:30 - 0.5 mins @ 9/10 (80 rpm)
13:00 - 0.5 mins @ 5/10 (80 rpm)
13:30 - 0.5 mins @ 9/10 (80 rpm)
14:00 - 0.5 mins @ 5/10 (80 rpm)
14:30 - 0.5 mins @ 9/10 (100 rpm)
15:00 - 1 mins @ 2/10 (80 rpm)
16:00 - 2 mins @ 9/10 (80 rpm)
18:00 - 2 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

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:

[JeffreyBabbe]

WOW! If you need or want a short but hard/intense workout…do this one!! Best short time workout I’ve done here.

[GCNTraining]

Let us know how you found these high-cadence efforts!

[alexishester]

I did this after Connors 40 minute cobble session. I was dying on the last effort, but loved it. Great session

[amyflowers]

2 minutes at 9/10 at the end was brutal! Great workout. Thank you!

[ghaffar]

Connor is the drill sergeant that you didn't know you needed 🎉🎉🎉

[maze]

The short sharp sessions are great for really pushing beyond your limits. 👍

[shcheerchic]

I’m surprised no one in the gym came to check on me with how hard I was gasping 🤣 awesome session as always 👏🏻

[InfiniteNesmith]

This was SO MUCH harder than it looked in the breakdown. Absolutely brutal! Definitely going to come back to this one and see how much stronger I can get over time.

[pastofy]

Another great session. To lazy to sit on the roller for a long time, so this hard short sessions fit me perfectly. I be back for more 🙂

[davidquigley]

Nice one. On my saved list. Forgot about the sneaky one at the end!

[shellymahardika]

THAT SNEAKY 1, 5 mins was a real killer😮‍💨

[geoffnickles]

Great workout! Thanks team!! Watching this from New Zealand!!

[bgordon]

Dang Connor!! That was amazing! Many thanks from Pennsylvania!!

[emmafuller]

Crackin’ session! Loved this. Thanks a million.

[CecilyRein]

Would love more super high cadence workouts - this was brilliant!

[ghaffar]

Appreciate the advice on "resting a couple days" -- I'll take that to heart, Connor 🎉❤🎉❤🎉❤

[SuperdukeR]

Ohhhh sneaky 2 minutes!! TBH I'm glad I didn't know it was coming, great stuff ❤

[danieldass]

What a surprise workout to have at the end!haha beating Hank, that's something we would like to see. A challenge between you and Hank!🔥❤️

[cathnz]

First week back after breaking my toes, this is brutal - but being added to my playlist. Whooo!

[JeffreyBabbe]

Agree with other comments. A fantastic, tough workout in short time. One I’ll now go to when time is short but not looking to take a day off either!