30 Minute Training Sessions | 3 Ways To Get Fit When You're Short On Time

Published on January 3rd 2019


Sometimes we just don’t have time for long rides. If you’re busy juggling work, family, and social life it can add a lot of stress to fit in your training. So here are 3 short, sharp training sessions you can fit into just 30 minutes for super effective but super time efficient training! Subscribe to GCN: http://gcn.eu/SubscribeToGCN Register your interest in the GCN Club: https://gcn.eu/154 Get exclusive GCN gear in our shop: https://gcn.eu/155 Micro Sprints: Warm up: 90 secs easy, 30 secs hard, 1 minute easy spin. 9 x 15 second all-out sprint. Get into right gear before the sprint, shift if necessary during the effort, and push right to the end, so you get a full 15 seconds of sprinting. 2:45 recovery easy spin between sessions Warm down is the last 2:45 recovery! Over-Under Climbing surges: Warm up 3 mins aerobic: 90 secs easy, 30 secs hard, 1 minute easy spin. Then ride for 24 minutes. 2 mins at threshold, 1 minute at 15-20% over threshold eg. if your threshold is 200 watts then your “over” power is 230-240 watts). Repeat 8 times. There is no rest in the main set! Warm down with 3 mins easy spin at high cadence Endurance HIIT: Perform this session fasted!! 4 mins warm up: 1 minute easy, 1 min tempo, 1 min threshold, 1 min easy 6 x (2 minutes full-gas, 2 minutes easy spin) 2 mins warm down: 1 min tempo, 1 min easy spin If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 If you'd like to contribute captions and video info in your language, here's the link - https://gcn.eu/156 Watch more on GCN... 📹 How To Fuel Your Ride https://gcn.eu/banoffeeoats Music: Epidemic Sound Rapture - Ooyy Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/