Fast Fitness Workout - High Intensity 35 Minute Indoor Cycling Training

In association with Elite & CycleOps.

Simon puts you through a tough training session of Micro Intervals, don't let "micro" fool you though, there's nothing easy about them!

This training workout is ideal for developing your speed, and increasing your ability to hold onto groups on the climbs as well as the flat. These intervals and tempo sessions are great for mimicking the efforts involved in a paceline or responding to an attack.
Let us know how you find this session in the comments below 👇

Here is the details of this workout session:

Warm Up - Effort level 2-5 - 7mins

High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min
High cadence drill - Effort level 8 - 15secs
Easy riding - Effort level 5 - 1min

Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs

Easy riding - Effort level 3 - 4mins

Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs

Easy riding - Effort level 3 - 4mins

Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 9 - 20secs
Tempo - Effort level 7 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs
Micro interval - Effort level 10 - 20secs
Tempo - Effort level 8 - 40secs

Cool down - Effort level 3 - 3mins

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.

You should check out our other fitness classes...

Watch more on GCN...

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

Welcome to the Global Cycling Network | Inside cycling

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Leave us a comment below!

[gcn]

Let us know how you found this workout!

[nathanmarineau]

5 years later, still coming back to this one! Thank you for helping me stay fit!!

[ranrunnn]

I have a primitive no frills Schwinn spin bike that was given to me. After researching "Carol" bikes I needed to find some HIIT Spin Videos - Thank You!!!

[robtortolo]

I’m loving the GCN spins, especially cause cause it’s not a “boot camp” workout and I’m loving that you aren’t yelling at me! 🇨🇦

[glennmyles]

I am always going back to these training videos. Simon is superb just so professional generally and has a relaxed quirky personality and great all round knowledge that keeps you returning to G.C.N on many fronts.

[markweymouth]

This 35 minutes does me far more good than my relaxed hour sessions. Thank you from Somerset UK 👍

[bluetickbeagles]

These guys from GCN are phenomenal. I use their cycling sessions for cross training for Spartan Races and I consistently finish in the top ten for my age group. GCN is priceless!!

[WholeHealth]

We used this workout for the WholeHealth team lockdown turbo today and it was great. A short rewarding, painful effort that helped us forget what's going on outside for a bit. Forget everything except getting through the next interval, in fact! Thank you.

[meganstaropoli]

Back again! Tough one! But love the instruction, explanation and challenge. Also love imaging myself chasing Alberto or even better, Matt Stevens. =) Will be back again. THANK YOU!

[royalewithcheese]

GCN is the greatest thing that's ever happened to me. I've been training with you guys since 2013 and you guys are champions - I live to emulate you.

[blaquaman]

I stopped with 13 minutes left walked away from my bike, thought about what I was doing and got back on to finish 💪🏾

[morrisdavis]

Once again GCN delivers the goods. This is a good start to my day, I'm riding this one 3 days out of the week and for the other two days doing the hill climb intervals. Great winter workouts, thanks GCN.

[kevinkerns]

This 34 minute ride goes by quickly. The endless series of sprints are enjoyable (after you get off your bike).

[DrewMather]

Really nice session, Simon! Thank you so much to you for leading the group, and all your efforts throughout the session, as well as the efforts of the group. Great job all around! Very inspired to keep training! Cheers!

[owenthomas]

Magic work out, Simons coaching voice and encouragement, very, very good.

[cherrysullivan]

Great workout. Took that last set in a standing climb- prepping for spring rides in hilly Vermont.

[dereckburgess]

Thank you to all the GCN team ... your workouts set me a challenge everyday. Fabulous stuff .

[BigAlpha]

I have been working out with this particular video for almost 2 years and it has been a huge help.. Twice a week Wednesday and Friday.. Thank you for sharing..

[cathnz]

I do these videos on a spin bike at the gym as I don't have a bike any more but I find them great! So hard but so rewarding! I like to think, if I can get over my fear of biking around cars and buses, then these will help me a real bike too!

[dusacuplutapeluna]

I absolutely love this!
I'm 100kg and this make me feel alive, and every cell of my body is grateful after this workout!!