Quick HIIT Indoor Cycling Workout | 22 Minute Strength Intervals

(upbeat music) – Right, welcome to a GCN realtime training session. Today we’ll be climbing
the Passo Campolongo going in the Alta Badia
region of the Dolomites. I’m joined with Chris Opie. – Hello. And we’re aboard the Wahoo Kickr, and we’ve also got the Wahoo
Kickr Climb and a Headwind. We’ve got a 3.9 kilometer climb at 7% which is perfect for some torque and high cadence intervals. – Yeah. – It’s gonna hurt.
– We’ve got five sets of those two minute efforts, with two minutes recovery in-between, you’ll be pleased to know. We’ve got a very short warmup, so start raising your heart rate. Getting that blood
pumping around the body. Coming up to one minute to
go before the first session. – And the reason for doing these efforts is they’re great for muscle recruitment, and then you’ve got the high speed efforts to teach you how to pedal really quick, and really help you pay
attention to how you’re pedaling. Really good effort. – Yeah it’s good for your leg speed isn’t it Chris?
– It is yeah. But it’s a nice short session that you can cram in at
almost any time in the day. (energetic techno music) – It’s worth noting we have linked our Wahoo
elements to our Kickrs so that we’re climbing those at 7%. And it feels like it
as well, I have to say. – Bit of a struggle. Right, just 35 seconds to go now before we crank up the intensity to nine out of 10 on the perceived exertion scale, and that will give us a cadence of, well we want to target
a cadence of 55 to 65, so around 60, really. – Yeah, around 60 would be perfect, so think about your gear choices. We wanna really get all
those muscle groups working. Alright, think about it now. You’ve got 10 seconds to go. – Maybe tying your shoes. Change gear, maybe. – Alright. Five seconds. Four. Three. Two. One. – Go!
– And go. So really focus on 60 rpm, and it’s gonna be at a perceived effort around 9. So this should be quite hard. Straight away, you’re gonna feel it on the first effort. But as your legs get
warmer, you will loosen off, and it ought to feel better. (breathes heavily) – Try and relax your hands. Keep a nice neutral position on the bars. Really focus on driving through your legs. Through your hips, glutes, pedaling nice round circles. That’s kind of the beauty of this session is that you can pay attention to the form. – That is exactly right. Alright, 10 seconds coming up. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. – Now straight into 110 reps per minute so you wanna shift down a few gears. Really spin quickly. Little bit over the top there. So similar power numbers. Again, right up over your threshold. If you use the power meter, nine or 10, if you do know the feel. – Yeah, really work hard on keeping that high cadence. If you can hit 110, well done to you. It’s not as easy as it looks, but get as close to 100 as you can. – Just 20 seconds to go now, then we got a nice two-minute recovery. So really squeeze. Really push on. Keep that cadence up in that
zone where it’s meant to be. (breathes heavily) 10 seconds. – Five. Four. Three. Two. One. And back off.
– Nice. You wanna bring your cadence
down to around 80, 85 now. Don’t back off completely. You’ll want to keep at kind of an endurance level so the sort of pace
that you might maintain for a good couple of
hours out on the road. Where sentences are short. – Yeah, enjoy this recovery though. It’s only short. So you’ve got two minutes, but make it worth it. Make sure you’ve got a
lot of liquid on board to keep you nice and hydrated, and take a look at that view. Isn’t that view lovely, Chris? – Nice and sunny. – Oh it’s beautiful! I have to say, I did enjoy doing this climb for all of you out there. It’s a great perk of the job, isn’t it? – So by now you’ll be feeling
pretty warm, I would imagine. You’ll probably be
feeling your quads a bit. But just enjoy that recovery. 80 to 85 cadence, trying to hold it there. Around level three on the
perceived exertion scale, so you’ve not eased up completely. You’re still pedaling a bit, maintaining a bit of effort. Don’t forget it’s only a short session, so you don’t need to ease
off that much, do you? – No, that’s correct. Now under a minute to go now, so start thinking about
selecting the right gear for you to keep that 60 rpm cadence, which is really important. And before you know it, recovery session will be gone and we’re straight into the next effort. – That will be number two of five, so we’re ticking them off pretty quick. – Yeah we are. – Thirty seconds.
– That’s the beauty of a nice short session, isn’t it mate? – Yeah. Feel free to stand up
and have a little stretch that sort of thing in-between these efforts. You wanna be comfortable so you can get the most
out of them, of course. And these efforts are great for when you get back out on the road, and you’re on undulating terrain, the group’s going faster, it’s going slower, or if you don’t ride out on the road, then it’s just really great for making sure all of your
muscles are working together. Four seconds. Three. – Change gears now.
– Two. One. There we go. Cadence is 60 again. (moves into higher tempo music) Really kind of wanna feel like you’re doing weights at the
gym with this, don’t you? – You do indeed, yeah. I’m hitting 60 rpm now. So this is what it should look like. (breathes heavily) This does get you working hard, but it’s short enough to
get your head round it, and make it worthwhile. I’ve got my Kickr Climb here, working its magic, keeping me at the percentage of the climb. – Just another 24 seconds
on this one, there. 20 seconds, and we’ll be into that
high-cadence burst again. That’s where you’ll really
see your heart rate climb. That’s where you really
kind of have to cling on for this effort. That’s where the magic’s done. That’s where your muscles
get back up to real speed, where they need to be working. Five seconds now. Two. One. And drop down. You might find it easier to
slide around on the saddle, I always wanna go further forwards for the fast cadence stuff. – Yeah if that does help, feel free to move around on the bike. Raising that cadence. Getting that leg speed up. – Remember, try to keep your
upper body nice and relaxed. We’re not fighting the bike. you wanna be nice and comfortable. Loose hands on the bars. Make sure it’s your legs
that are doing the work. – 30 seconds now. If you do feel you’re
bouncing on the saddle, drop it down a gear. – 15 seconds. – 10. Come on now. Drive it in. Five seconds. – Three. Two. One. – And back into your recovery.
– Back into recovery. 80 to 85 cadence. Don’t back off completely it’s alright to freewheel for
that first couple of seconds, but keep a little bit
of load onto your legs. This will actually help you recover. If you ease off completely, your legs will go to sleep almost. It’s better to keep the blood pumping, keep them moving. This is a great session for
muscle activation as well. Really focusing on that
high-torque, low-cadence effort will really help you be more
aware of how you’re pedaling. – I can definitely feel the percentage on the Kickr Climb. Can you mate? – It starts to bite a bit, doesn’t it? – It does.
– Just like in real life. – Right, you should be feeling good now nice and warmed up after two efforts. Remember, you’ve only
got three more to go, so really make these count. – It’s only a short warmup, but by the time you’ve done two reps you’ll really be able to squeeze the best out of yourself now for the last three. – Another 50 seconds and then we’re back into
the high-torque effort. Low cadence, really
churning that gear over, paying attention to keep the pedals going all the way around the circle. Over the top you’re pushing
down and driving forward, but your heel underneath, you’re flicking that back up, and pulling it back up
on the pedal stroke. It’s the beauty of the high-torque, low-speed effort, is you can really pay attention and really nail that pedal stroke. And put it to good use with
that high speed afterwards. – Alright coming up 20
seconds left of your recovery. – 15 to go. (breathes heavily) 10 seconds. Get that gearing ready. Get ready to press the lap button. Get comfortable on the bike. Three. Two. One. Come on, push! – And watch that cadence if
you’ve got cadence sensor. – If not, you can count
it out pretty easily every time your right leg hits the bottom, should be once every second. (breathes heavily) – Drive it in now. – Come on, we’re nearly
halfway through now. It’s easy after this. – Ah yes. It is. – 30 seconds to go. – I’m really feeling it. Are you mate? – Yeah, starts to burn now down back. – In just a short session you can really get some hard work in. – I have to start focusing on
relaxing my hands on the bars. – 10 seconds left of this high-torque effort. Then we’re straight up to 110 reps. If you can’t quite get 110, 105 is also a great starting point. There we go.
– Right, jump it down now. Rev it up. Work on that leg speed. – Keep it in a big gear. You wanna keep the
maximum effort up there. So it’s quite hard to
push this gear around at that speed. It’s not easing off yet, that’s for sure. (breathes heavily) – Alright. 30 seconds left. – Come on. Only two more to go after this. We can push on through the pain right now. – Just sitting on that 110 rpm. – What these efforts are great for is if you’re racing and you go over the top of a steep climb, and then have to accelerate. Really helps your body adapt to that. Five seconds! Four. Three. Two. One. And recover. Back down to 80, 85 cadence. That muscle, like a three out of 10, sort of feeling in your legs. – That’s exactly right. – Breathe deep, get a drink. – Right, only two minutes
to go left in recovery now. Enjoy it. Take a drink, and reset for the next effort. – Just got two more left now. Really gonna make these count, aren’t we? – Yeah we are indeed. – You should be 100% warm by now. – Look at those views, Chris. Stunning. That Alta Badia region in the Dolomites is just incredible to ride your bike. I think you actually did the Dolomite, like the Maratona route, didn’t you mate? – Yeah that was painful, there. (laughs weakly) A few of these sessions would have helped. – (chuckles) yeah – You should be feeling completely thoroughly warm by now, after 12 minutes of
quite intense exercise. The beauty of this session is you can fit it in
at anytime in the week, anytime in the day pretty much. It’s only 21 minutes. – Exactly. Everyone can fit in 21 minutes of work as a session. If you wanna use it as a warmup, you can for another session. – Yeah you could turn down
the intensity a tiny bit, couldn’t you? – That’s correct. – 40 seconds to go now. (exhales) I’m hot. Need to stand up. So another 30 seconds, you’re gonna start thinking
about that gearing. What gear you’re gonna use, how you’re gonna sit on the bike. Try to relax your upper body. Try to really drive down and
around through your legs. Creating a really good solid pedal stroke without any wasted energy. – Alright 10 seconds now. Think about that gear selection. – Three seconds. Two. One. And we’re off. 60 reps. Nine out of 10 effort. Really driving. I’ll be honest, I’m
starting to feel it, mate. – Yeah I definitely feel
the lactic starting to bite, but not long to go now. Really make it count. – Try and relax your hands on the bars. Don’t start wrenching. That’s not the way to do it. You wanna drive through your legs. – Minute half left this effort. You can do it. Come on! (breathes heavily) – In 20 seconds time we’ll
be back to that high-cadence. It’s the penultimate one though, and then you’ve got one more after this. Can definitely get through that. 10 seconds. So get ready to be gearing, as soon as you see the
minute complete hit 110 reps. There we go. Again, I find it easier to slide forward and get the cadence that way. – Go on, drive it home now! Really try to get up that cadence. – Oh I swear it burns. – It’s not easy, but you’ll reap the rewards at the end of this session, trust me. – Okay, heart rate 180 now. – Really get that leg speed up. 20 seconds now. Go on! Dig in. – By now you’ll be feeling it everywhere. There’s only one more to go. 10 seconds. Five. Three. Two. One. Right that’s that final recovery now. 80 to 85. Keep a bit of pressure on the pedals. We’re not easing up completely yet. We’re not at the top. – If you do wanna get off the saddle, feel free to. Stretch off the legs. Can be quite uncomfortable
doing high-cadence effort. – Breathe deep. Have a drink. (water bottle gurgles) and mine’s almost all gone. (breathes heavily) That was the highest heart rate, then. – Yeah. – I can feel it in my quads right now. – It’s a feel good session, this though, isn’t it mate? – Yeah it does. – When you get off this, you’ll feel the endorphins, and you really will feel more awake and better for it. – Yeah, if you’re traveling
or you’re pushed for time, or you just wanna include it later on in the day, it’s ideal for that. It’s a sort of thing I find myself doing on
travel days quite regularly. – Yeah – One more minute of recovery, and we can really nail this last effort. Try and squeeze out a little bit more than we have done if we can. – Alright, 50 seconds left of this bit of recovery. If you do feel like you
could get more out of the effort on the drops, then feel free to. I find it comfortable on the tops, but do whatever feels right for you. That’s really important.
– 30 seconds Alright, last one. We can really squeeze
out a bit extra I reckon. – Yeah I reckon we can, mate. – Tie my shoes a bit more. Shake my legs off a little bit. Always helps. – Alright we made it to 10 seconds I’ll let Chris– – You gonna count us in? – You’re gonna count us in, mate. – Alright. I like the power. Five. Four. Three. Two. One. Come on guys! – And on the pedals. – That’s it, now. The final one. You squeeze out a bit
more effort from this. Really push. – Make this one count. – Imagine you’re doing kind of max squats in the gym, that sort of feeling in your legs. Engage all those muscle groups, and make sure you pull back up as well. Don’t neglect the upstroke. (breathes heavily) – Really feeling the burn now! – Yeah, I feel it in my calves. 30 seconds to go. Try and relax those hands. It’s really tempting
to wrench on the bars, but that’s not gonna help you. It’s a bad habit to get into. 15 seconds on this one. Leading it at high cadence then. Right, five more seconds. Five. Four. Three. Two. One. And straight into that high-cadence burst. – Alright last minute. – Same effort as before
– Make this one count. It’s gonna hurt, but you’ve only got 50 seconds left. So come on. Really dig in. We’re all with you. We’re all hurting. No pain, no gain, as they say. Alright 40 seconds. – Come on! Final 30 seconds! We can really squeeze this out now. This is where all the good work’s done. That final interval. – Squeeze it out. (breathes heavily) – 15 seconds to go. – And 10.
– 10! – Go on, Chris. See us out. – Come on guys. Five. Four. Three. Two. One. That’s it! That is it.
– And well done. That’s a shorter session, but it’s a hard one. (moves back to lower tempo music) – There we go. Heart rate’s falling
back down into place now. – Stretch out the back of
your knees if you need to. – Legs are starting to feel
a bit more like they’re still attached to my body as well. – Yeah. Right, there you have it! We’ve finished our 21 minute session. If you do wanna keep on having a more of a warm down then make sure you stay on the bike. – Yeah, a good two to five
minutes was the idea, wasn’t it? – Yeah, exactly. And if you want to get some more training programs, then we’ve got loads here at GCN. – Have a click down there. – Click down there, and scroll through the library, and pick one that suits you. Don’t forget, if you did enjoy this
session specifically, then make sure you give it a thumbs up, and let us know how you get on in the comment section below. – That was hard. – That was hard. I need a coffee, do you?
– Yeah.

42 Replies to “Quick HIIT Indoor Cycling Workout | 22 Minute Strength Intervals”

  1. I don't have a power meter, or the ability to monitor cadence, so much of this is irrelevant to me if I wanted precision. What I did find useful was noting the overall periods of intensity followed by recovery. Even more useful was visually noting the gearing used during those different periods of time. I related well to the big ring and third big cluster gear for the 60 rpm segments. I know that gear well, which I often use on what I call standing power climbs up 5 to 6% gradient. On a regular (25 mile with 2200 feet of elevation) route, I use that gearing at various locations specifically for the "burn," holding it as long as I can, then easing back to a normal effort.

  2. I cannot figure out how to actually do these. I have a direto. Its app (my etraining) has two basic training modes, power and level. How do i use it to set up these effort levels?

  3. Hello and thank you for these training videos! Would you please consider making a video doing Peak8? I believe they are 30 seconds all out followed by 90 seconds rest for 8 reps. Dr Mercola advocates this method.

  4. Hey everyone we're bikers from the Philippines. We just did our first vlog. Maybe you can check it out. And if you like, give it a thumbs up, comment and subscribe. English subs are available! Thanks everyone!


  5. @GCN will you please read the majority of the comments below about producing a file/workout that will work with a smart trainer. If you can't for some reason please explain or say no, I've been banging on about this for ages. You even replied and said you were looking into it. It exists, you're using it on the trainer so make it available. Or, are you planning on releasing a get fit for Spring series and charging for it?

  6. I was feeling pretty crappy and depressed today. Then I did this training session. Amazing how a little bit of exercise can make a person feel so much better!

  7. Hi everybody, as far as i've understood this video is S1 P2 of a complete GCN training program.
    How many of there workouts have to be completed per week? Thanks!

  8. Thanks James and Chris. The session was good for first day of recovery from a week long cold/fever/nausea bout. I'm just over 70 using GCN work outs to keep me fit and on the road. Cheers

  9. I LOVE these videos! One suggestion. And I know it is this way at SOME points. But really, really helpful when the beat of the music is right on the the same tempo as the cadence at that point of the workout. It just makes it so much easier to keep your pace, and especially helpful for those without a cadence sensor.

  10. Great program as always! Could you crank up your recording. Volume? On my iPad Mimi, can barely hear audio at full volume. Thanks!

  11. Thanks for continuing to make these. I used this after a 40 minute easy ride to add some intensity. I have one suggestion; I don't have a cadence sensor and focus a lot on the meter on the bottom left. Could you guys make one line blue and keep the other green? I try to focus my leg timing when they hit the 12 o'clock position, but its easy to lose track with both the same color. Thanks!

  12. I'm using this session for training during the month of fasting here in the Middle East. Fasting from 3:30 am to 6: 15 pm for 30 days, no food or water allowed. I used this session 2.5 hours after breaking fast

  13. I don't understand these – are GCN using a piece of software like Rouvy etc. Or are they simply making a videos that we play, watch and copy?
    Sorry for being simple!

  14. when they're doing 110 rpm "high cadence" workouts but 100-110 RPM is my normal cadence, guess I'll be doing 130 rpm workouts then.

  15. This hurts soo much in that way that makes me just want to do it again. This is one of pre-works, pre-dawn sessions.

  16. I love this one. Just 5 intervals. The boys chat like I'm rolling with my homies. Such a friendly ride. Haha. 👍🏾🔥😄🚲

  17. …here's one excellent video about knowing the starting point of the self before implementing intervals: https://www.youtube.com/watch?v=_ZUSIAdflq8

  18. LOVE these quick HARD sessions. I do these on my lunch break if I have meetings all day. Thank you!!!

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