40 Minute HIIT Indoor Cycling Workout

40 Minute HIIT Indoor Cycling Workout

Welcome to a longer 40 minute HIIT workout from GCN Training! This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints! Let us know how you found this workout in the comments below 👇

The Session
– 3 mins warm up
2 mins threshold
– 1 min above threshold
2 mins easy spin

4 mins at tempo (7/10) 80-100rpm
– 1 min at tempo (7/10) 110+rpm
4 mins at tempo (7/10) 80-100rpm
– 1 min at tempo (7/10) 110+rpm
4 mins at tempo (7/10) 80-100rpm
– 3 min at above threshold (9/10) 80-100rpm
1 min Max! 110rpm+
– 5 min easy spin
1 min Max! 110rpm+
– 3 min easy spin
1 min Max! 110rpm+
– 1 min easy spin
1 min Max! 110rpm+
– 2 mins easy spin cool down

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50 Comments

  1. juzziz on August 28, 2022 at 2:08 am

    Amazing workout! Losing fat 10 kg when doing this workout 6 times in week in 2 month.



  2. Gareth on August 28, 2022 at 2:08 am

    Boom. Great session.



  3. bogler bill on August 28, 2022 at 2:11 am

    I ride and train alot, and that was the closest I’ve come to puking in a long time!!
    So far out my comfort zone in those last two max efforts . Amazing. Needed that.



  4. Caroline Simmonds on August 28, 2022 at 2:13 am

    Really enjoyed, hardest one I’ve done in a while



  5. CAYA on August 28, 2022 at 2:13 am

    Rest in peace to my Legs.
    Found this session by searching "intense cycling workout."

    So greatful. Thank you!



  6. Cycling Shooter on August 28, 2022 at 2:14 am

    Good job Connor. I’m still enjoying this! Keep it up!!



  7. Cycling Brad on August 28, 2022 at 2:14 am

    Super challenging workout! Thx for posting it! Yes, would be good to here from the female riders as well. The two guys kinda take over the conversation.



  8. Mike Waltz on August 28, 2022 at 2:15 am

    Great ride!



  9. LM W on August 28, 2022 at 2:18 am

    Love this. Ass kicker.



  10. Cuki Jn on August 28, 2022 at 2:18 am

    Can someone please explaint to me what "effort level" means?



  11. Lina Plazas on August 28, 2022 at 2:22 am

    Oh my god!!!! Love this session, really dripping out. Thank you.



  12. Aylen Valls on August 28, 2022 at 2:22 am

    muy buena sesion! saludos desde argentina



  13. stephanie mardell on August 28, 2022 at 2:27 am

    Yah .. let’s leave out the women .. I can’t do this one again :/



  14. Fun House TV Show on August 28, 2022 at 2:27 am

    U talk so much.



  15. Kevin Gookey on August 28, 2022 at 2:28 am

    Bloody hard work. Thanks



  16. Kevin Tilley on August 28, 2022 at 2:30 am

    Great great session. But why did you bother having the girls there? Not one word to them… nothing from them… no camera shots… no interest at all… they deserve better respect than that. Improve!!!



  17. Elaine Kar Yan Wong on August 28, 2022 at 2:31 am

    Just finished this n felt AWESOME!!!



  18. Black Umbrella on August 28, 2022 at 2:31 am

    I only redo this session because know for the fact that hank will make me laugh so hard at the end 😂



  19. Zina🧚‍♀️ on August 28, 2022 at 2:31 am

    I’m dead 🤣👏



  20. Kevin White on August 28, 2022 at 2:32 am

    Man! I had to pause it three times just to make it through.



  21. Andreia Brandão on August 28, 2022 at 2:33 am

    Thank you so much. I would never go so far without you



  22. Guido Rosental on August 28, 2022 at 2:35 am

    Great killer session !! Tks 😅



  23. Phyllis Baker on August 28, 2022 at 2:36 am

    Super workout! Love these videos!



  24. UnitedSiC is now Qorvo on August 28, 2022 at 2:36 am

    Absolutely excellent HIIT. Results in 1 week. 🙂



  25. Brian N on August 28, 2022 at 2:36 am

    Hank screaming in agony off camera gave me the boost I needed to finish “the effort”. That guys cracks me up.



  26. royalewithcheese1000 on August 28, 2022 at 2:39 am

    Cry in the dojo, laugh on the battlefield. What this session exemplifies.



  27. Fun House TV Show on August 28, 2022 at 2:40 am

    20 minutes of non stop talking



  28. jaceiting on August 28, 2022 at 2:41 am

    Great class



  29. Bob Keller on August 28, 2022 at 2:42 am

    Butt-kicker, especially a day out of detox, I made it!



  30. rg31404 on August 28, 2022 at 2:43 am

    This is my absolute fav session.



  31. Allen x on August 28, 2022 at 2:43 am

    So much appreciate these vids!
    As I am still using a standard mag trainer and have yet to jump on the smart trainer/zwift wagon, this helps me immensely.
    Major thanks! 🙂



  32. elisa tornel on August 28, 2022 at 2:46 am

    Absolutely wonderful! Thank you. I would love if you guys could do some recovery sessions. I can’t find any! 🙏



  33. mick brophy on August 28, 2022 at 2:48 am

    Great session. Thank you.



  34. allison wilkins on August 28, 2022 at 2:49 am

    their cadence always looks slow



  35. Paulo Neves on August 28, 2022 at 2:50 am

    This was by far the hardest, most challenge exercise on GCN. Love doing it



  36. Alejandro Terzo on August 28, 2022 at 2:50 am

    I need the first track name! Anyone knows it?



  37. Milly Nettleton on August 28, 2022 at 2:50 am

    Feeling rubbish today getting over shingles. Didnt work as hard as i normally would but much more than would on my own. GCN kept so many of us motivated and focused through lockdown love that i still come back to it now. Thank you for all that you do. Mandy Belfast



  38. rg31404 on August 28, 2022 at 2:51 am

    00:00 Warm up 4/10 80-100 RPM (3 min)
    03:00 Threshold 7/10 80-100 RPM (2 min)
    05:00 Above threshold 08/10 80-100 RPM (1 min)
    06:00 Easy spin 04/10 80-100 RPM (2 min)

    Ramp Session
    08:00 Tempo 7/10 80-100 RPM (4 min)
    12:00 Tempo 7/10 110+ RPM (1 min)
    13:00 Tempo 7/10 80-100 RPM (4 min)
    17:00 Tempo 7/10 110+ RPM (1 min)
    18:00 Tempo 7/10 80-100 RPM (4 min)
    22:00 Above threshold 9/10 80-100 RPM (3 min)
    25:00 Max! 110RPM+ (1 min)

    Squeeze
    26:00 Easy spin 3/10 80-100 RPM (5 min)
    31:00 Max! 110RPM+ (1 min)
    32:00 Easy spin 3/10 80-100 RPM (3 min)
    35:00 Max! 110RPM+ (1 min)
    36:00 Easy spin 3/10 80-100 RPM (1 min)
    37:00 Max! 110RPM+ (1 min)

    Cooldown
    38:00 Recover 1/10 80-100 RPM (2 min)



  39. The Tony Martin Experience on August 28, 2022 at 2:52 am

    Will be doing this tomorrow haven’t been on the bike of any kind for nearly two years because of Ill health then lack of motivation. Strength training for the last couple of months. But need to get back in to it



  40. Evelyn Freney on August 28, 2022 at 2:53 am

    Brutal is right. Great work out. Wish I could give it a thumbs up for each time I did it. Thank you GCN for making and sharing this videos. Love from France…😍😍



  41. Mike Unsworth on August 28, 2022 at 2:53 am

    This was so good! Used my indoor bike for years and this is the hardest I’ve ever gone on it. Will def be doing this once a week and look forward to seeing the other vids too. Thanks! 🙂



  42. Giannina Hoyos Arango on August 28, 2022 at 2:56 am

    Just finished! Feel so pumped!!!’ Loved this one!!!! ❤️



  43. Yagan Apnea on August 28, 2022 at 2:56 am

    Thank you guys! I love your channel! Big Fan



  44. Ethan Godridge on August 28, 2022 at 2:56 am

    Absolutely killer with those maximum efforts to finish.



  45. Taylor Barton on August 28, 2022 at 2:57 am

    sheesh. thats all I got to say



  46. Tracey Stinson on August 28, 2022 at 2:57 am

    By far the best indoor session I’ve ever done on my own! Thank you, so motivational! You said just the right things at the right times to keep me smashing it! Thanks for an awesome session



  47. Larry Jones on August 28, 2022 at 2:59 am

    Brutal, but awesome workout! Thank y’all again!



  48. Mert Dincol on August 28, 2022 at 3:00 am

    Great workout session! Thank you for the great coaching and always keeping the motivation higher!!



  49. Nelly Loyo on August 28, 2022 at 3:00 am

    This was an intense and awesome spinning workout. Loooooooved it.



  50. R. MassAttack on August 28, 2022 at 3:01 am

    I have mixed feeling about this workout. Happy I found it but absolutely exhausted afterwards. Great way to keep us at home engaged and motivated. Does GCN have another workout like this that’s 60 minutes or 1 that’s even tougher? I love how GCN challenges me. Great Workout Team GCN