The full pyramid: 30 minute HIIT indoor cycling workout from GCN
A 30 minute HIIT workout for developing anaerobic fitness, led by Manon Lloyd
GCN's Manon Lloyd is leading this 30 minute HIIT session. Starting with a warm up, this session will gradually work up to a flat out, high intensity effort, then gradually work back down again. If you’re looking for a tough, fat burning workout, this one is a good place to start.
The benefits of high intensity pyramid training
This session will test your top-end power when you’re already tired, which will force your body to work harder. You’ll be working anaerobically, which means your body produces energy by breaking down your muscles. That means that when you stop exercising, your body will still be working to repair itself. Sounds painful, but this is how you get stronger and burn loads of calories. To learn more about anaerobic vs aerobic exercise, have a look at this study
Step 1: Warm up for 10 minutes before the main HIIT session
Warm up on your indoor trainer or spin bike for 10 minutes. This warm-up ramps up, starting with easy spinning, and gradually increasing to an 8/10 effort. Then, relax and have a couple of minutes back at that really easy intensity. Now you’re ready to start the main session.
Step 2: Work up and down the pyramid
The main efforts in this session are structured like a pyramid, meaning that you start at a low intensity, gradually build up to high intensity, then gradually work back down to low intensity. Those higher intensity efforts are going to sting, but keep pushing to get the most from this session.
Top Tip
The second half of this session, when you scale down the efforts, is just as important as the flat out efforts. Keep the intensity up to test your fitness.
Step 3: Finish off with a quick cool down
Since this session gradually brings the intensity down, the warm down is almost baked into the pyramid. Even so, spend a couple of minutes spinning the legs at the end of the session.
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