This indoor cycling HIIT session has intervals that come thick and fast, of different intensities and durations. These kinds of efforts will prepare you well for the unpredictable nature of the start of a race, or when attacks are flying in out on the road. The variability of this session will keep you on your toes and it will fly by! If you don't want to know what's coming then hit play now, but for those who prefer to be prepared, the workout plan is below:

The Session
Warm Up
2 Mins Easy (1/10)
- 1 Min Harder (3/10)

Main Set
30s Hard (8/10)
- 3 Mins Active Recovery (5/10)
1 Min Easy (1/10)
- 2.5 Mins Threshold (7/10)
1.5 Min Easy (3/10)
- 2 Mins Hard (9/10)
30s Easy (1/10)
- 30s Max (10/10)
4 Mins Active Recovery (5/10)
- 30s Max (10/10)
1.5 Mins Easy (1/10)
- 3 Mins Harder (4/10)
1 Min Hard (8/10)
- 30s Easy (1/10)
2 Mins Sweetspot (6/10)

3 Mins easy cool down to finish

Check out the GCN shop for the best cycling workout gear 👉 https://gcn.eu/5wy
Subscribe to GCN Training: https://gcn.eu/5jK
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
Zwift: https://gcn.eu/Zwift

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