Welcome to another 30 minute HIIT workout from GCN Training! The session focuses on intense 30 second efforts and then longer intervals immediately afterwards. You need to focus on trying to complete the longer effort at a little below your maximum. This will also help when out on the hills, especially if you struggle to recover from the initial shock of a tough gradient. This is a great indoor workout for those of us who are short on time and want to get the most out of our efforts on the bike.

The Session:
- 5 mins warm up -
30s Max! at over 70rpm
- 30s Recovery at 100rpm -

1min at FTP (8/10) at over 70rpm
- 1min Recovery at 100rpm -

30s Max! at over 70 rpm
- 30s Recovery at 100rpm -

7min at FTP (8/10) at 80-100rpm
- 2min Recovery at 100rpm -

30s Max! at over 70rpm
- 30s Recovery at 100rpm -

7min at FTP (8/10) at 80-100rpm
- 30s Recovery -

30s Max! at over 70 rpm
- 3 mins warm down -

How did you find this workout? Are there any workouts you'd like us to do? Let us know in the comments below.

Check out the GCN shop for the best cycling workout gear: https://gcn.eu/4Xt
Subscribe to GCN Training:
Check out the GCN App for more training related advice, videos and inspiration, including all of the latest live racing & results: https://gcn.eu/app

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.

Watch more on GCN...
More workouts with GCN: https://gcn.eu/gcntraining

The Global Cycling Network (GCN) is the largest and fastest-growing online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.

Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.

Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring you the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.

Welcome to the Global Cycling Network | Inside #cycling

Thanks to our sponsors:
Wahoo Fitness: http://gcn.eu/Wahoo-Fitness
Whoop Fitness: https://gcn.eu/Whoop
Castelli Clothing https://gcn.eu/Castelli
Giro Helmets https://gcn.eu/Giro
Pinarello Bikes https://gcn.eu/Pinarello
Zipp Wheels: https://gcn.eu/Zipp
Enervit Nutrition: https://gcn.eu/Enervit
Topeak Tools: http://gcn.eu/Topeak
Canyon Bikes: http://gcn.eu/-Canyon
Pirelli Tyres: https://gcn.eu/Pirelli
Orbea Bikes: http://gcn.eu/Orbea
Vision Wheels: http://gcn.eu/Vision

Park Tool: http://gcn.eu/-parktool
Elite Bottles: https://gcn.eu/EliteBottles

Komoot: https://gcn.eu/komoot

YouTube Channel - http://gcn.eu/gcnYT
Facebook - http://gcn.eu/gcnFb
Instagram - http://gcn.eu/GCNInsta
Twitter - http://gcn.eu/gcnTW
GCN Japan: https://gcn.eu/subscribe-gcn-japan
GCN Italia: https://gcn.eu/GCN-Italia
Suscribirse a GCN en Español: http://gcn.eu/Suscribirse
The GCN Club - http://gcn.eu/club
GMBN Tech - http://gmbn.tech/subscribe
GCN Tech - http://gcntech.co/subscribe
EMBN - http://embn.me/subscribe