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

Published on January 3rd 2019

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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/