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Spin cycling

Link to High power anaerobic sprints: 40-minute indoor cycling workout
YouTube video XAPUZHksyaw

High power anaerobic sprints: 40-minute indoor cycling workout

Join Hank for this hard-core anaerobic cycling workout. Short sprints of maximum effort, with minimal recovery time. This is a seriously tough workout to simulate racing attacks, give it a try if you dare!

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Link to Super high-cadence sprints with Conor Dunne: 20-minute indoor training session
YouTube video DtDmBV412Qc

Super high-cadence sprints with Conor Dunne: 20-minute indoor training session

Pushed for time? Squeeze in this 20-minute HIIT spin cycling workout

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Link to Intense VO2 efforts with Hank: 30-minute indoor training session
YouTube video wPOcEj5x59w

Intense VO2 efforts with Hank: 30-minute indoor training session

High power efforts to push your VO2 threshold, led by James 'Hank' Lowsley-Williams

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Link to Get your 2024 cycling training off to a flying start
YouTube video EOwiGfISjX0

Get your 2024 cycling training off to a flying start

Blow away the January cobwebs with this simple indoor cycling workout with Manon Lloyd

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Link to Conor Dunne's 30-minute training workout: New Year spin to get you back into the groove
YouTube video WmlcAORMk9Y

Conor Dunne's 30-minute training workout: New Year spin to get you back into the groove

A HIIT session to get you back into the swing of things after the Christmas break

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Link to Conor Dunne's 25-minute indoor training workout: Festive spin with surprise sprints
YouTube video 39JMWTouY5I

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

A high intensity sprint session for building power and burning calories

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Link to Manon Lloyd's 20-minute indoor training workout: High power tempo with sprints
YouTube video TN5d6KuOHKU

Manon Lloyd's 20-minute indoor training workout: High power tempo with sprints

Are you ready for a quick, cycling HIIT workout? Manon, Hank and Conor are in the pain cave, taking on a short session on the bike to improve their tempo pace

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Link to Conor Dunne's 30-minute strength builder & quad burner workout
YouTube video 2P1QPv7dERc

Conor Dunne's 30-minute strength builder & quad burner workout

This week Conor takes you through a 30-minute cycling workout that will increase your strength and help with those short punchy climbs

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Link to Indoor training session: Conor Dunne's 40-minute ramp interval session
YouTube video 4u1G51P756U

Indoor training session: Conor Dunne's 40-minute ramp interval session

There are sharp, punchy intervals right through this HIIT session, and the length of those efforts grows as the session progresses

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Link to Train like Ollie Bridgewood: 30-minute Zone 2 indoor training workout
YouTube video PjnNeqS_Yh8

Train like Ollie Bridgewood: 30-minute Zone 2 indoor training workout

Manon Lloyd takes you through this session, which Ollie Bridgewood used to prepare for his Tour de Stations epic ride

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Link to 20-minute HIIT indoor cycling workout with Manon Lloyd
YouTube video wI2_ym9ig1I

20-minute HIIT indoor cycling workout with Manon Lloyd

A high intensity sprint session for building power and burning calories

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Link to Manon Lloyd's 30-minute extended accelerations HIIT indoor cycling session
YouTube video kyifymSXvNk

Manon Lloyd's 30-minute extended accelerations HIIT indoor cycling session

This session features five 90-second accelerations, just like if you're riding over small crests on an undulating road

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Link to Sweet spot endurance training: 30-minute indoor cycling workout
YouTube video V-HmspieYjE

Sweet spot endurance training: 30-minute indoor cycling workout

Manon Lloyd leads the way in this half-hour HIIT workout, designed to work the sweet spot with some sprint intervals included at the end

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Link to 20-minute spin workout: Short, sharp efforts with Conor Dunne
YouTube video MM4YwZvmdhs

20-minute spin workout: Short, sharp efforts with Conor Dunne

Follow Conor on this quick but intense indoor cycling workout. Perfect for building sprint power and burning calories

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Link to Short sweet spot efforts: 30 minute indoor cycling workout with Conor Dunne
YouTube video XsLU_l8irBA

Short sweet spot efforts: 30 minute indoor cycling workout with Conor Dunne

This 30-minute sweetspot HIIT session will work your zone 3 and zone 4 – perfect for improving your power and aerobic fitness.

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Link to Over/under threshold intervals: 35-minute HIIT indoor cycling workout
YouTube video a22l-aeYhB0

Over/under threshold intervals: 35-minute HIIT indoor cycling workout

Join Manon Lloyd for this tough over/under threshold workout which replicates race efforts and improves endurance

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Link to Beginner indoor training session: 20-minute sweet spot indoor cycling workout
YouTube video Ng7v8lPokx4

Beginner indoor training session: 20-minute sweet spot indoor cycling workout

If you're new to indoor training, this is a good session to start with. No super hard efforts or high cadences, just a good, entry-level session that will burn calories

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Link to The full pyramid: 30 minute HIIT indoor cycling workout from GCN
YouTube video eNyVyngn0l8

The full pyramid: 30 minute HIIT indoor cycling workout from GCN

A 30 minute HIIT workout for developing anaerobic fitness, led by Manon Lloyd

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Link to Take it easy! 25 minute indoor cycling workout
YouTube video 20HsAlwtg3Y

Take it easy! 25 minute indoor cycling workout

A steadier workout for low-intensity days, or for building into your indoor cycling gradually

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Link to Quick but brutal 15 minute HIIT indoor cycling workout
YouTube video MM6TnN5qvvE

Quick but brutal 15 minute HIIT indoor cycling workout

A short, tough sprint session to squeeze into your day

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Link to Improve your aerobic capacity with Manon Lloyd's time trial efforts
YouTube video Ndia-ql47Yc

Improve your aerobic capacity with Manon Lloyd's time trial efforts

This Global Cycling Network training session is great for endurance riders looking for longer efforts, with two 10-minute efforts at 8/10. Push through the pain and get your sweat on!

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Link to How to do an easy cadence workout in 25 mins
YouTube video C9TBzwhwyPg

How to do an easy cadence workout in 25 mins

In this GCN session, we go easy on you - choose which cadence you want to work and Manon will guide you through it. Focus on your pedalling while getting your sweat on!

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Link to How to get started with indoor cycling training
YouTube video h4zHFv8_MZU

How to get started with indoor cycling training

Everything you need to know to get set up and riding indoors

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Link to Team time trial: 20-minute HIIT indoor cycling workout
YouTube video CVvL_gfGP6g

Team time trial: 20-minute HIIT indoor cycling workout

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

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