Ramp It Up: Punchy Intervals | 40 Minute HIIT Indoor Cycling Workout
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!
Session breakdown:
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.
More workouts with GCN: https://gcn.eu/gcntraining
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