Quick Fitness Workout

Fast Fitness Workout – Get Fit With GCN’s 30 Minute High Cadence Bike Workout

Improve your fitness with our 30 minute high intensity indoor cycling class. This workout is designed to boost your cycling endurance and strength.

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The GCN team of professional cyclists take on this 30 minute workout on indoor bikes. Designed by elite triathlete Paul Ryman, this intense training session can be done on an indoor trainer such as a turbo trainer or even on a set of rollers. The efforts are designed to boost your climbing, strength, endurance and fitness – Paul calls this workout the ‘Interval Explosion’. Some of the efforts are very tough and will help you to power over climbs on your bike, or – if you’re not a cyclist and are using this workout for fitness – this session will empower you to take on whatever fitness challenge is on your radar in 2017.

Thanks to Lucy Martin (@LUCYMARTIN05), Jessie Walker (@jesiwak) and Emily Collins (@EmilyCollins_NZ) for joining us!

Many thanks to The Club & Spa at Cadbury House for the use of their studio


We hope that you enjoy this workout – let us know your thoughts down in the comments ????, and LIKE and SHARE. The ad breaks in this video are designed to fall during the breaks between intervals.

As with any strenuous exercise, you should 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 can not be held responsible for any injuries which may occur as a result of these exercises.

Watch more on GCN…
How to lose weight through cycling ???? http://gcn.eu/2ifwlUW
How to pedal like a pro ???? http://gcn.eu/2ijnkWU

Music (in order of appearance)
Wordsmith – The Waiting Game (Instrumental): http://gcn.eu/2hWPwzV
Affairs – Cours La Reine (Instrumental): http://gcn.eu/2ijsZfH
Affairs – Elephants (Instrumental): http://gcn.eu/2ijsZfH
Wordsmith – The Waiting Game (Instrumental): http://gcn.eu/2hWPwzV
James Elsey – The Greater Good
Matt Fax – Late Night (Original Mix): http://gcn.eu/2hL7eZh
Flite – Featherfall (Rameses B Remix): http://gcn.eu/2i5qEWH
Seawaves – Life (Instrumental): http://gcn.eu/2h5xUQr
Capital Peoples – A-Free-Ka: http://gcn.eu/2h5F9b0

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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!

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  1. Hey GCN, i am too heavy for standing positions and because of my lame right leg (slipped disc). Is there any way to adjust the effort to it while staying in the saddle? What to do? Thanks for a hint.

  2. How would you use these workouts with a smart trainer? I've got an Elite Rampa, not sure if changing the watt/resistance output via the Elite app. Not sure if this can be done. Like you can on the Wahoo app / trainers?

  3. Hey spin coach, thanks for the sweat fest! But it felt unorganized and direction-less. Please add some more explanation of the workout segments. Doing this workout was like playing with a toddler – oh this pace is nice, no wait lets do this one, uh nah lets stand up, ok now harder but sit down! Um, a structured workout needs to be communicated more in advance so we can know how hard to push. I was seeing 4 min on your clock and holding back for that long effort but then you told us to take a break after a minute or so. If you said it's 4 minutes with a 10sec break every minute then we can push harder than if it's 4 minutes at the same hard pace. I was hoping for some hard efforts which I got somewhat, but felt frustrated and lost throughout the workout. I know you can make it better 🙂

  4. Thought this would just be a normal ride for me this winter that I'd check out, maybe nothing special but did the ride anyway. MAN my legs are sore today!!!!!! Haven't been this sore since Summer after doing a 50 miler for the 1st time. Anyway, this is what I clearly need work on the most, out of the saddle. So I will be back once or twice a week. FYI Emily needs more screen time. Just sayin'. cheers!

  5. I agree with a number of comments below about this being a bit naff, maybe it's just me, but I much prefer to have someone like Matt, Dan or Simon actually talk me through a training video rather than have someone shout at me above excessively loud music. I know it's the whole spinning class 'thing', but I really don't like it. So I won't be coming back to this video any time again soon. The trainer is obviously very motivational…but I'd much rather be talked through a session in a gentler manner.

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