Hank is joined by Manon, Caer, Morgan, and Maddie for a 20-minute cycling HIIT. In this workout, you’ll be alternating between all-out effort sprints and rests BUT the rests will get shorter and shorter so conserve your energy for the sprint finish!

Session breakdown:
00:00 - Intro
00:03 - 2 mins @ 2/10 (80 rpm)
02:03 - 2 mins @ 3/10 (80 rpm)
04:03 - 2 mins @ 4/10 (80 rpm)
06:03 - 1 min @ 6/10 (80 rpm)
07:03 - 1 min @ 8/10 (90 rpm)
08:03 - 2 mins @ 3/10 (80 rpm)
10:03 - 10 secs @ 10/10 (100 rpm)
10:13 - 50 secs @ 3/10 (80 rpm)
11:03 - 20 secs @ 10/10 (100 rpm)
11:23 - 40 secs @ 3/10 (80 rpm)
12:03 - 30 secs@ 10/10 (100 rpm)
12:33 - 30 secs @ 3/10 (80 rpm)
13:03 - 2 mins @ 3/10 (80 rpm)
15:03 - 30 secs @ 10/10 (100 rpm)
15:33 - 30 secs@ 3/10 (80 rpm)
14:03 - 20 secs @ 10/10 (100 rpm)
14:23 - 40 secs @ 3/10 (80 rpm)
15:03 - 10 secs @ 10/10 (100 rpm)
15:13 - 50 secs @ 3/10 (80 rpm)
16:03 - 1 min @ 3/10 (80 rpm)
17:03 - 10 secs @ 10/10 (100 rpm)
17:13 - 10 secs @ 3/10 (80 rpm)
17:23 - 10 secs @ 10/10 (100 rpm)
17:33 - 10 secs @ 3/10 (80 rpm)
17:43 - 10 secs @ 10/10 (100 rpm)
17:53 - 10 secs @ 3/10 (80 rpm)
18:03 - 10 secs @ 10/10 (100 rpm)
18:13 - 10 secs @ 3/10 (80 rpm)
18:23 - 10 secs @ 10/10 (100 rpm)
18:33 - 1 min 30 secs @ 3/10 (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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