How To Get Fit In Only 30 Minutes

Time isn't always on your side, but each of these training sessions can fit into a 30 minute time slot. Ideal for those of you with a busy schedule.

Subscribe to GCN: http://gcn.eu/SubscribeToGCN
Get exclusive GCN gear in the GCN shop! http://gcn.eu/1w

We would love to know how you get on with these sessions. Leave your comments below and any other 30 minute sessions you may have.

Detailed below are the instructions for each exercise.

Sprinting:
Warm up for 8 minutes, spinning a gear at over 100rpm and gradually increasing the intensity for the first 6 minutes. Go easy for 2 minutes, then do your first sprint.

The first one is 20 seconds, 9 out of 10 effort, not quite everything you’ve got.
Go easy for 40 seconds, then do a 10 seconds sprint, also 9 out of 10 effort, easy for 50 seconds, then a 5 seconds sprint, all of them out of the saddle.

Ride easy for 2 minutes, then repeat.

Ride easy for another 2 minutes, then repeat, each one now at a 10 out of 10 effort level.

Ride easy for 2 minutes, then do a 10 seconds sprint every minute for 5 minutes.

Finish with a 2 minute cool down.

FTP:
Warm up for 5 minutes, spinning the legs and getting the blood pumping.

Then, start a 10 minute effort. If you’ve got a power meter, start at 95% of your FTP and then nudge it onto your FTP by the 4th minute and maintain until the end.
Go easy for 2 minutes, then repeat, only this time make sure you stay right on your FTP for the entire duration.

If you’re going on feel, start the first effort with a 9 out of 10 for 3 minutes, then 10 out of 10 for the rest, and for the second one, 10 out of 10 for the duration.

Then Cool down for 3 minutes at the end.

Short Climbs:
Warm up for 6 minutes, then do 1 minute almost as hard as you can. You can be in or out of the saddle.
Take 2 minutes easy, then repeat.
Another 2 minutes easy, then it’s time for a 2 minute effort, 9 out of 10 effort for the first minute, 10 out of 10 for the second.

Take 3 minutes of easy riding, and then do a 3 minute effort.
Ease yourself into it, but then make sure you’re at 10 out of 10 effort for the last minute.
Easy for 2 minutes, then it’s time for 3 more one minute intervals, with 2 minutes recovery between each.
Cool down for a minute, and you’re done. Phew!

Sweetspot:
Warm up for 3 minutes, then you are straight into a 25 minute effort.

If you’re using a power meter - 90% of FTP, if you’re going on feel, gradually build to a 9 out of 10 effort. Throughout the 25 minutes, do a 10 second surge, in the saddle, every 2 minutes, before going back down to your sweetspot.

Cool down for the last 2 minutes.

Music:
Lonely Star - Einar Erlander

Photos: © Bettiniphoto / http://www.bettiniphoto.net/ & ©Tim De Waele / http://www.tdwsport.com

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

Welcome to the Global Cycling Network | Inside cycling

Thanks to our sponsors:

Alta Badia: http://gcn.eu/AltaBadia_ // Maratona Dles Dolomites: http://gcn.eu/MaratonaDlesDolomites_
Assos of Switzerland: http://gcn.eu/2hcDLGM
KASK helmets: http://gcn.eu/1FrbcHK
fi’zi:k shoes and saddles: http://gcn.eu/1tsXI7S and http://gcn.eu/1KxBGd5
Topeak tools: http://gcn.eu/1Lc4HAj
Canyon bikes: http://gcn.eu/1Oge4gz
Science in Sport: http://gcn.eu/1GrXo6n
Orbea bikes: http://gcn.eu/1oks6GH
Trek Bicycles: http://gcn.eu/1RUwyGf
Vision wheels: http://gcn.eu/1qHTlMu
Zipp wheels: http://gcn.eu/1OcMUv5
Powertap: http://gcn.eu/1XlfT2p
power2max: http://gcn.eu/1sdoPva
Rotor: http://gcn.eu/1q3vtCo
Reynolds: http://gcn.eu/1JjCDVL
Park Tool: http://gcn.eu/2hcT2Yb
Continental tyres: http://gcn.eu/2hcDQdy
Camelbak: http://gcn.eu/2h4HzqD

YouTube Channel - http://gcn.eu/gcnYT
Facebook - http://gcn.eu/gcnFb
Google+ - http://gcn.eu/gcnGPlus
Twitter - http://gcn.eu/gcnTW

Leave us a comment below!