Twenty seconds on, forty seconds off, or 20/40s, are truly brutal, but they're a great way of getting fit and increasing power if you have limited time to exercise! This session will hurt, but it's only 20 minutes!

The session:
3 mins 3/10
1 min 8/10
1 min 1/10
20 sec 10/10
40 sec 1/10
Repeat x6
1 min 1/10
20 sec 10/10
40 sec 1/10
Repeat x6
2 mins 1/10

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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.

Watch more on GCN...
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