Conor brings you another tough HIIT training session. There are lots of short, sharp, punchy intervals, ramping up in duration from 30 seconds at the start to 2 minutes at the end. Make sure you’ve got a towel and a drink ready!
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 1 mins @ 3/10 (80 rpm)
02:00 - 2 mins @ 4/10 (80 rpm)
04:00 - 1 mins @ 5/10 (80 rpm)
05:00 - 1 mins @ 2/10 (80 rpm)
06:00 - 30 secs @ 8/10 (80 rpm)
06:30 - 1 mins @ 2/10 (80 rpm)
08:00 - 30 secs @ 8/10 (80 rpm)
08:00 - 1 mins @ 2/10 (80 rpm)
09:00 - 30 secs @ 8/10 (80 rpm)
09:30 - 1 mins @ 2/10 (80 rpm)
10:30 - 30 secs @ 8/10 (80 rpm)
11:00 - 2 mins @ 4/10 (80 rpm)
13:00 - 1 mins @ 2/10 (80 rpm)
14:00 - 1 mins @ 8/10 (80 rpm)
15:00 - 1 mins @ 2/10 (80 rpm)
16:00 - 1 mins @ 8/10 (80 rpm)
17:00 - 1 mins @ 2/10 (80 rpm)
18:00 - 1 mins @ 8/10 (80 rpm)
19:00 - 1 mins @ 2/10 (80 rpm)
20:00 - 1 mins @ 8/10 (80 rpm)
21:00 - 2 mins @ 4/10 (80 rpm)
23:00 - 1 mins @ 2/10 (80 rpm)
24:00 - 2 mins @ 8/10 (80 rpm)
26:00 - 1 mins @ 2/10 (80 rpm)
27:00 - 2 mins @ 8/10 (80 rpm)
29:00 - 1 mins @ 2/10 (80 rpm)
30:00 - 2 mins @ 8/10 (80 rpm)
32:00 - 1 mins @ 2/10 (80 rpm)
33:00 - 2 mins @ 8/10 (80 rpm)
35:00 - 2 mins @ 2/10 (80 rpm)
37:00 - 1 mins @ 5/10 (80 rpm)
38:00 - 2 mins @ 2/10 (80 rpm)
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Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
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This week Conor takes you through a 30-minute cycling workout that will increase your strength and help with those short punchy climbs!
Work on the upper and lower ends of zone 2 with this workout that Ollie used as part of his training program for the Tour des Stations Ultimate 1000. It doesn’t get harder than 6/10 but there are four blocks of four-minute efforts to keep the blood pumping.
Manon takes you through a short and spicy bike training session, with the aim to increase your sprinting endurance! This cycling session is hard, with minimal rest periods but maximum fitness gains! Get ready for the burn!
Improve your pedalling technique on the bike with Conor’s 25-minute cadence workout. This indoor training session stays consistent at 7/10 efforts but cadence alternates between 60 and 110 rpm throughout. By switching between spinning and grinding, you’ll be activating different muscles to increase pedalling efficiency.
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