Conor Dunne's 25-minute indoor training workout: Festive spin with surprise sprints

A high intensity sprint session for building power and burning calories

ClockUpdated 10:30, Thursday 28th December 2023. Published 21:08, Monday 6th November 2023

GCN's Conor Dunne is joined by Manon and Hank to take you through this short but tough indoor bike training session, designed to improve your sprinting and muscular endurance. For topping up your fitness over the festive period, this quick blast will be exactly what you need.

For this session, all you'll need is a bike set up on an indoor trainer, although we'd also advise keeping a towel and bottle of water nearby. A fan can help to keep you cool too. The session is based on a perceived exertion scale from 1 to 10, so you don't need any technical gadgets like power meters or heart rate monitors to join in.

What are the benefits of HIIT training?

HIIT sessions like this featuring lots of high-intensity efforts will improve your muscular endurance, and train your body to keep pushing even when you're fatigued.

At this time of year, though, many of us are more interested in balancing Christmas excess rather than improving power. If that's you, you should know HIIT sessions are effective calorie burners. Research suggests that interval training burns more fat than low-intensity training sessions. Because HIIT sessions break down your muscles, your body will keep burning calories during the recovery period.

Warm up gradually on your indoor bike

Warm up gradually on your indoor bike

To prepare for the high-intensity efforts in this session, we're going to do a four-minute warm-up at a range of intensities. Starting at 1/10, we'll move to 3/10 and 6/10, before knocking it back down to 3/10 to recover before the main session begins.

The main session: mixed tempo and sprint intervals

The main session: mixed tempo and sprint intervals

Time for the main session. This one features a mix of different intensities for different amounts of time, so follow Conor's lead as he takes you through a mix of 7/10 efforts or 'tempo' efforts and 9/10 sprint efforts.

Spin your legs gently to finish the session

Cool down on your exercise bike

The hard part is behind you, but before you jump off your indoor trainer, spend a couple of minutes gently turning your legs. This will give you a chance to recover and kick start the recovery process.

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