Team time trial: 20-minute HIIT indoor cycling workout

This HIIT spin bike workout replicates the varied intensities of a team time trial effort

Clock13:53, Monday 10th July 2023

This 20-minute HIIT workout mimics the efforts of a team time trial, alternating between medium and all-out efforts. Join GCN’s Conor Dunne as he transports us to the opening stage of the Vuelta a España: sprint off the line, ride at a range of intensities in the group, and make sure to give it your all to get back on the wheel.

What are the benefits of HIIT spin training for weight loss?

If you’re short on time and looking to burn calories, HIIT training sessions like this are the way to go. Over the years, studies have shown that high-intensity training is really effective for fat loss. Best of all, workouts like this produce afterburn – as your muscles recover, your body keeps burning calories, long after you’ve finished exercising.

Remember, though, that if weight loss is your goal, nutrition is just as important, if not more important, than exercise. If you're finding it difficult to lose weight, read our guide for if you're struggling to lose weight through cycling.

Warm up on your indoor trainer

To get your body ready for a team time trial, you need to warm up. Starting with easy pedalling at 3/10, we're going to build up to 6/10 before bringing back down. After six minutes of warm-up, you're ready to start the time trial.

Start the main time trial effort session

It's time to put down some power. Imagine you're on the start line of a team time trial in the Giro d'Italia or Tour de France, and go as fast as you can to get out of the blocks. After that, we're going to keep the intensity pretty high, with a few sprints thrown in here and there. It's a tough session, but keep pushing to the chequered flag!

Warm down gradually

How do you warm down after a team time trial? After cruising back to the team bus, you get on the turbo trainer and spin out the legs. That's what we're going to do now. Ride a couple of minutes at 4/10, then a couple of minutes at 2/10, and you're done. Good job!

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