Intense High Tempo Bike Workout | 30 Minute HIIT Session

Grace is back again this week with another 30 minute session, focussed on intense intervals and keeping the RPM high to the beat of the music! Keep those legs spinning!

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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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Leave us a comment below!

[brennenlovato]

GCN and Grace, the last two videos have been incredible for a change. Really enjoying the spin style as opposed to road rides. Grace you have kicked my ass! I love that we just need to match beat and not focus on a count down clock. It makes the session go much quicker! Keep up the good work guy! Love from Canada!

[olivernorth]

Just finished this workout. To be honest I was (after 5+ years with GCN) starting to look for other sessions which used music and were more HIIT like such as Paul's old sessions on the spin bikes. Don't get me wrong, the variety you managed with lead out drills, ramp sessions, climb sessions etc was phenomenal, but it's time to bring in some more spin-like, indoor ones like this. Maybe some 40+ minutes and a killer 60min. Great to have it mixed up though. Most importantly ...keep the tunes in line with the cadence whatever you do.

[sarastover]

Really enjoy these new sessions with Grace. Find them relaxing in a really hard way. I love the Manon and Hank sessions just as much, but find these nice to mix it up with. Enjoy the beat in the back to help control RPM. Keep them all coming!

[jjtazs]

Grace this was amazing and love all your sessions on the GCN channel! I used to attend indoor spinning classes and due to covid I joined GCN as it was the next best training.
Can we have more of Grace please... no disrespect to the other trainers👍🏼
Thank you all!

[Tio_Nel]

Loved it! I like this sense of "unpredictibility" of the workout. Please a 45 min on this style if possible. Thanks GCN!

[michellementessi]

As someone who came over to gcn because I couldn't find a serious spin session online. This has been great I love working to the beat of the music but also love the variety of the gcn channel so it is a lovely addition. Thank for the classes you put out there they are great. 😊👏

[kelliburmeister]

Grace u sure can power those pedals - great session thx ❤❤

[judithharris-deans]

Keep coming back to you Grace 😀 please please put some more sessions on 🙏🏻🙏🏻🙏🏻 I’m sweating, I’m smiling & I’m shattered 🤩

[gordonshaw]

Loving Graces rides.
still can’t hear the music though and the usual countdowns for each segment would really improve the experience.
Thanks

[evanbrom]

So glad to have a spin cycle workout of this style Much more fun than a standard road style.

[siquq]

Grace's sessions are always a challenge, and I have been following GCN spin videos since 2014! In/out, sprint/climb, short/long really mess with one's mind.

[Juliancolucci]

Thanks guys!! Great ride - love hard 30 minute runs because I can fit in a tight schedule, but please keep the countdown clocks because it’s easier to pace efforts!

[davidlincoln]

Excellent training sessions and the variety is stellar! Well Done you and the rest of the crew. Hats off to the GCN folks joining you in the sessions and its great to see them engaged through their comments during / end of the session.

[patriciamonicadiasluna]

This was very demanding with different intensities! Thanks, still missing the clock for the countdown though! Greetings from Canada! 🇨🇦

[lauramidgley]

Amazing host, thank you Grace! Such a good workout, I didn't see it coming! The timings for each part of the workout weren't displayed - but this was only a minor negative in light of Grace's immaculate time keeping and communication! What a fabulous session, thank you so much! A true pain cave session 😂❤

[djouji]

Another fantastic session filled with mind engaging motivation, moves, and speed! Love it and I thank you so much for this.

[ezuc]

Excellent session. Put clocks back up showing countdowns and upcoming times.

[nathanwright]

Watch out, Manon! Grace is going to give you a run for your money. Great session. I missed the timer and the cadence indicator.

[rebeccazink]

Love love love it!!!! Biking to the beat really helped me stay motivated and made me want to push that much harder! Great ride!!!

[carolynstephen]

I recently bought an air bike and stumbled across your site. I have to say that I have been enjoying pushing myself and found this one very challenging but so enjoyable. The variety of sprints kept it interesting and time passed so quickly…..well kinda! Thank you 😊