Team Time Trial | 20 Minute Indoor Cycling Workout

Conor is joined by Liam, Caer, Katie, and Callum in this 20-minute HIIT. In this session, Conor will be mimicking the efforts of a team time trial, alternating between medium and full-out efforts! Can you keep up with the pack?

Session breakdown:
00:00 - Intro
00:03 - 1 min @ 3/10 (80 rpm)
01:03 - 2 mins @ 4/10 (80 rpm)
03:03 - 1 min @ 6/10 (80 rpm)
04:03 - 2 mins @ 4/10 (80 rpm)
06:03 - 30 secs @ 10/10 (80 rpm)
06:33 - 1 min @ 8/10 (80 rpm)
07:33 - 30 secs @ 5/10 (100 rpm)
08:03 - 30 secs @ 10/10 (80 rpm)
08:33 - 1 min @ 8/10 (80 rpm)
09:33 - 30 secs @ 5/10 (100 rpm)
10:03 - 30 secs @ 10/10 (80 rpm)
10:33 - 1 min @ 8/10 (80 rpm)
11:33 - 30 secs @ 5/10 (100 rpm)
12:03 - 30 secs @ 10/10 (80 rpm)
12:33 - 1 min @ 8/10 (80 rpm)
13:33 - 30 secs @ 5/10 (100 rpm)
14:03 - 30 secs @ 10/10 (80 rpm)
14:33 - 1 min @ 8/10 (80 rpm)
15:33 - 30 secs @ 5/10 (100 rpm)
16:03 - 2 mins @ 4/10 (80 rpm)
18:03 - 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.

#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining

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[allynaeward]

20 min pain cave workout was brutal but also, the best 20 mins of my day!

[fyfg]

I'm dripping! This was awesome! Broke through some barriers on this challenging ride. Thank you ❤

[brian]

Thank you Connor(the engineer on the pain train)and the rest of the team.
While this appears to be easy I can assure you it’s quite the opposite.😅
It’s brutal 12min into the session.
Loved every minute of it…..thanks the GCN team for all the videos you produce…..👍

[DeepakSingh-pfsy]

Fab session! You could really visualise being amongst a team..great job Connor…once again!

[scottydta]

Wow! What a great way to start the day!! 😅

[bongohuggy]

Absolutely loved this one. Perfect balance for a pre work session. Bring on the day! Thanks all 😅

[monfelmateo]

Great work out to start the day. Thank you!

[judithharris-deans]

Super motivation Connor - just what was needed 2 get thru it 🥵. Great session!!

[michellesimiana]

Love it! Thanks for helping me start my day ❤

[andyway]

Another tough start to the day. As others have said.... Dripping

[thor]

Only been doing this indoor cycling for a week or so now but it feels like my legs just can’t go that but extra as much as what these do but I am on the older side of life

[LeonPemberton]

Whoa intense. I did about 12.8 km. How do others do? Ta

[MV-hsmf]

A better explanation of what was to come with each 30-second interval would have made this a much better video.

[adriennebreaud]

This is not a 5am ride evev with a warm up, but I made it🎉

[albertoguerra]

My trainer is one of those ordinary ones. Rear wheel-based. And the resistance is on the bike gears. So, I find it hard to establish what is, for instance: 4/10 to 7/10 at the same RPM. Is it a matter of keeping the same RPM in different gears??
Thanks 🙏

[haroldbergdoll]

Just long enough to get the legs stinging