HIIT Indoor Cycling Workout | 25 Minute Sprint Intervals

HIIT Indoor Cycling Workout | 25 Minute Sprint Intervals

This indoor cycling workout is perfect for building your overall fitness and boosting your peak sprint power. You can use a road bike on a turbo trainer, on the rollers or even an indoor bike.

If you try this workout, comment and let us know how you get on!

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This 25-minute indoor cycling workout can help to improve your max sprint power, recovery and VO2 max. During the course of the workout, you’ll complete five thirty-second sprint efforts with three minutes of recovery, plus, of course, a warm up and warm down.

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍

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Watch more on GCN…
More workouts on GCN: https://gcn.eu/gcntraining

As with any strenuous exercise, you should 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 cannot be held responsible for any injuries which may occur as a result of these exercises.

Music: Epidemic Sound

Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/

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Leave us a comment below!


  1. centenary man on August 4, 2019 at 2:00 am

    Fair point, each to his own as they say. Fact is though I’ve been riding for 40 years, never done any indoor training, zwi ft didn’t exist and I seem to have managed alright.

  2. Nicolas Domon on August 4, 2019 at 2:01 am

    Hi GCN, thank you for the training video!
    May I ask a question?
    I’m willing to buy a DD smart trainer soon (not sure which one: Tacx Flux, Elite Direto, Kickr Core). I was wondering whether the resistance raises automatically during the sprints? Let’s say that I push 130W during the recovery, will it automatically raise the resistance to 800W (for example) as I start sprinting? Or do you adjust it manually? How does it work? Sorry if the question is a bit dumb, I’m new to the world of home trainers. 🙂

  3. Jon Burnell on August 4, 2019 at 2:02 am

    Did this at lunch today…20 minutes later was talking to god on the porcelain telephone. Maybe back of slightly next time 😂

  4. Mustang Man on August 4, 2019 at 2:02 am

    Finished later after this session 10 miles on an stationary bike at local gym.

  5. Scott Schaus on August 4, 2019 at 2:08 am

    What software is used for the data overlays, please? Thanks!

  6. Alex Warne on August 4, 2019 at 2:08 am

    Awful. Thumbs up!

  7. teammm on August 4, 2019 at 2:10 am

    I’m a fan! lol

  8. BarryH H on August 4, 2019 at 2:10 am

    You need some fans to help with cooling. After all, you will have air movement when on the road and I find I can do more with some cooling.

  9. JH Cycling on August 4, 2019 at 2:12 am

    Yesterday 2,5 hours outside; -2C, snowy roads and got even in snowstorm in that time period.. really nice regular training.. Now watched whole Your session and got an urge to hop on my trainer to do this work out! I usually don’t watch inside training videos and most certainly don’t get the feeling to punish myself like it.. Maybe it was that clear blue sky with mountains which did it.. or.. Thank You for this video! 🙂 Ps. I have three fans and, o’boy, even slightly opened door giving frosty air I am boiling with sweat.. phiuuuf!

  10. raudi on August 4, 2019 at 2:13 am

    I love emma!

  11. Matt Parsons on August 4, 2019 at 2:14 am

    Good session… but tell us the structure of the workout in the warmup! Had no idea how to judge first effort because I didn’t know it was 3mins easy after!

  12. Roybus Leary on August 4, 2019 at 2:15 am

    next video like this please turn off or lower the volume on that music ……

  13. Ryan and Maria Wolfe on August 4, 2019 at 2:18 am

    Love it

  14. Robert Motoc on August 4, 2019 at 2:19 am

    Can you make long intervals for two hours ?

  15. HondaRidgeline Enduser on August 4, 2019 at 2:20 am

    I live in rural area here in Alabama USA not many roads mainly dirt roads and some asphalt. But these are enjoyable all year round indoors

  16. JarekMa2 on August 4, 2019 at 2:21 am

    I’m sorry GCN, but you don’t listen to any remarks we keep posting at every training you’re publishing on YT. This and each previous sessions are missing description of effort levels hence it’s just useless… Best if you could publish an ERG or ZWO file with relative FTP efforts. Otherwise… really can’t make any use of this session. Regards, Jarek

  17. Paula Rinaldi on August 4, 2019 at 2:22 am

    Ugh brutal! A keeper!

  18. Chris Fox on August 4, 2019 at 2:23 am

    I really love the GCN spin sessions and the newest videos have my favourite structures. The sound on these new videos is just unbearable though. The sound of heavy breathing in a microphone is really distracting. Especially when you’re wearing earphones. Really cannot handle it!

  19. Paramvir Atwal on August 4, 2019 at 2:23 am

    You guys should move the mics to the side like the instructor in the intensity hill climb video does, the breathing bursts into the mic are very annoying. I literally had to stop watching the video because of the breathing bursts into the mic.

  20. Caio on August 4, 2019 at 2:24 am

    Anyway you can create a zwift workout for this HIIT now thank you very much? 😊

  21. Arley Giraldo on August 4, 2019 at 2:25 am

    Is funny how now days people don’t even know they’re bodies .
    The bar level on the left if the intensity you should be feeling in legs and cardiovascular system 0 to 10 that’s it whatever level it’s that for each individual

  22. Raj Vir on August 4, 2019 at 2:25 am

    how much calories were burnt during the 25 mins?

  23. Joseph Laguna on August 4, 2019 at 2:27 am

    She is so humble. Great workout. Cheers!

  24. Global Cycling Network on August 4, 2019 at 2:27 am

    How is your sprinting game?

  25. M L on August 4, 2019 at 2:28 am

    Great vid. Would it be possible to move the mic away from your mouths for future vids, please? Like the guys in the old training videos used to do to minimise breathing sounds down the mic.

  26. Luis Perez on August 4, 2019 at 2:30 am

    what happened to some of the videos in the playlist.. 2 of them were removed or marked as private.. somebody knows? the playlist is good.. but with those 2 extra workouts is great..

  27. Benjamin Zachwieja on August 4, 2019 at 2:33 am

    A super good dense session for the time crunched. BTW, does Dan ride a bike…ever?

  28. centenary man on August 4, 2019 at 2:34 am

    I’ve got to be honest, this type of stuff leaves me cold. Really don’t care about indoor training sessions etc. Cycling, to me, is about getting out where you live and riding, if your enjoyment of it comes down to numbers and statistics I think it’s a bit sad.
    Just my opinion, would prefer to see more practical items on GCN, again that’s my view.
    Happy New Year all.

  29. GetFitwithHIIT! on August 4, 2019 at 2:35 am

    Where’s Paul Ryman?!?! Really love his cycling sessions! 👍🏼 Requesting more w/ him.

  30. nonfictionone on August 4, 2019 at 2:35 am

    Gcn have another workout that I do that is 10 x 30 second efforts. This one is 5 x 30 second efforts… both are effort 10. Also, this is not a sprint workout. You can’t sprint for 30 seconds.

  31. Delkim on August 4, 2019 at 2:41 am

    If it is really MAX effort then you can NOT comment anything during last 10 seconds. For James it would be definitelly +1000 Watts and such 30 secs can almost kill you 🙂 Definitely not able to talk about anything during interval and minute later… Please next time show % of FTP it should be.

  32. Justin Miner on August 4, 2019 at 2:42 am

    Great session, adding it to my winter routine

  33. Michael J Brennan on August 4, 2019 at 2:43 am

    Is this a program that works with a smart trainer? If so, which one is it?

  34. Vincent Vega on August 4, 2019 at 2:44 am


  35. Critical Mile on August 4, 2019 at 2:45 am

    Takk! Emma and James, awesome training vuideo. Made my new year special! I will use this throughout year. Gleðilegt nýtt ár🎉2019 from Iceland

  36. Henrik Lundin on August 4, 2019 at 2:45 am

    "Make sure you have lots of fluid onboard…"
    Yeah, and a bucket on the handlebars. 🤢 I feel horrible! Will do again next week.

  37. Daniel Cury on August 4, 2019 at 2:46 am

    Loved the video but giving some information about the structure of what’s ahead of us would be great tho.

  38. Uppercottage2 on August 4, 2019 at 2:47 am

    Great, quick workout thanks, much like Si’s old ‘Fat Blast Fast’ but fresher and quicker with only 5 visits to the pain-cave!…….don’t let James count though!….thank goodness he wasn’t launching space missions!, they’d have been in orbit by the time he said ‘lift off’!……😳😱

  39. Chris Hoy on August 4, 2019 at 2:48 am

    Can you add this and the other new trainer video to the Train with GCN Youtube playlist? Thanks!

  40. 10,000 Subscribers With No Videos Challenge on August 4, 2019 at 2:49 am

    I like how this is live😂

  41. Warren Whitney on August 4, 2019 at 2:50 am

    Thank you for not adding ads in the middle of the 20/40 LOVE THESE and then these two are great

  42. kevinbowe1957 on August 4, 2019 at 2:51 am

    That looked horribly fun… (you can interpret that any way you like). Time to start saving for a smart trainer so I can bathe in the glorious pain! I can’t wait!!!

  43. Lars on August 4, 2019 at 2:52 am

    Someone help me out here. I go 30 seconds of full sprint and then 3 minutes of proper rest? What is Effort Level 2? It looks like it was maybe 50% of FTP or so. If this is the case, I think this session is too long and has quite a low level of intensity. The two in the video are much better/ stronger cyclists than I am, and are about twice as exhausted. I apparently don’t get this.

  44. KubaEl on August 4, 2019 at 2:53 am

    I love it!

  45. Peaches May on August 4, 2019 at 2:54 am

    my first spin of the new year! thanks folks🍑

  46. Jerry sonel on August 4, 2019 at 2:55 am

    Just finished nice fast workout done. Thanks.

  47. Dave Young on August 4, 2019 at 2:56 am

    What would really help GCN is to make the session available as an *.erg file. This would allow us to enjoy our investment in a smart trainer :-). At the very least add a detailed description of the interval timing and effort and we can make our own. I’m sure you used to do that but I can’t find it for the one above. Great video by the way.

  48. William Livingstone on August 4, 2019 at 2:57 am

    I was curious on your thoughts on two-a-days…