HIIT Indoor Cycling Workout | 40 Minute Muscular Endurance Intervals

HIIT Indoor Cycling Workout | 40 Minute Muscular Endurance Intervals

In association with Wahoo & Alta Badia.

This indoor cycling workout will help you to improve your muscular endurance and overall aerobic capacity. We rode the beautiful Passo Falzarego in Alta Badia in the Dolomites.

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This workout session is a real leg burner. You’ll start with a warm-up and then you’ll go into a 12-minute threshold effort with varying cadences, both in and out of the saddle. Part of these intervals will be at a lower cadence of 70, working on your pedalling torque and muscular endurance. You’ll do two of these 12-minute efforts with a recovery in the middle and a warm down at the end.

If you try this workout, be sure to comment below and let us know how you get on.

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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.

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

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Leave us a comment below!


  1. MarMarCycling on June 27, 2019 at 8:30 pm

    Amazing training, harder than it may sound. Great effort, breathtaking landscapes along my Dolomites ❤
    Keep on GCN!!! 🚵💪❤️

  2. THEANPHROPY on June 27, 2019 at 8:32 pm

    Thank you so much for the upload I did this last Thursday on my other account on my mobile woooh nice little workout.

  3. wayne Basketfield on June 27, 2019 at 8:32 pm

    I have an extremely wet hat 👍

  4. Alaska Style Farmhouse on June 27, 2019 at 8:32 pm

    One of my favorite indoor trainings!!! Please do more live trainings like this…really helping me get string and loose weight. I don’t enjoy the hip hop gym style rides, but yours make me feel like I’m working towards being a pro. Thanks guys!!

  5. Douglas Warr on June 27, 2019 at 8:33 pm

    your cadence in the warm-up is nearer 75 than the 100!

  6. Small Plane on June 27, 2019 at 8:33 pm

    Did this tonight, my rear cable snapped about 15mins into it (in hardest gear aswell). I managed to finish it with just two gears and using the resistance on the turbo trainer….. Its a really good work out

  7. Anthony Mcqueen on June 27, 2019 at 8:36 pm

    What a way to start off 2019 with new content / training sessions with the GCN crew 👍👍👍

  8. Mom and Me Let's Play on June 27, 2019 at 8:37 pm

    Drenched in sweat, awesome stuff

  9. Anne-Laure Fontaine on June 27, 2019 at 8:41 pm

    great one! Exactly that was missing 🙂

  10. Melissa Fulenwider on June 27, 2019 at 8:41 pm

    Favorite ride so far! I’m 21 weeks pregnant and I love that I could feel the “muscle building” aspect of this one! Thanks so much. ❤️

  11. Omar Pena on June 27, 2019 at 8:41 pm

    What a workout!!! Sweating rain drops

  12. Onur Eltutmaz on June 27, 2019 at 8:43 pm

    Hi great video, how can I set-up all gear for indoor cycling training ?

  13. Andrew Bechtel on June 27, 2019 at 8:43 pm

    Thank you so much for making these amazing training sessions available for anyone and everyone. I utilize so many different GCN videos and am truly grateful.

  14. Jacob Klimes on June 27, 2019 at 8:43 pm

    Oh man that was great!! I’ll be doing this one many more times

  15. Victor Reveron on June 27, 2019 at 8:45 pm

    Great Job guys.. love this training video…I am becoming a GNC fan.

  16. NYSam_OP KOF98UMOL on June 27, 2019 at 8:47 pm

    31:00 MUSIC NAME PLZ

  17. Hazel Chua on June 27, 2019 at 8:47 pm

    This comment was typed by my sweat

  18. slighter on June 27, 2019 at 8:48 pm

    The effort level here indicates its an all-out effort, but they always talk about threshold. So, what shall we do? Go all-out or stick to treshold most of the time?

  19. Rogelio Larios on June 27, 2019 at 8:49 pm

    Thanks for the training 👊🏻👊🏻

  20. maapandmag on June 27, 2019 at 8:50 pm

    Love it! One of my favorite.had to add an extra block for more fun!

  21. Johnar Tan on June 27, 2019 at 8:51 pm

    my scrotes got numb on the last out of saddle bit. great session!

  22. Zathlon Zero on June 27, 2019 at 8:53 pm

    I haven’t got a wet cap but very damp wrist bands👍 great workout!

  23. Ellen Evans on June 27, 2019 at 8:55 pm

    Wonderful ride! Thank you for all of the amazing videos.

  24. Zack Fit Media on June 27, 2019 at 8:55 pm

    The 2 min off saddle part was killing my legs. But after I feel my legs hard & strong. Good session GCN 👍🏻

  25. NewYorkersIn... on June 27, 2019 at 8:56 pm

    This was really good, just finished the session

  26. Anna Serdült on June 27, 2019 at 8:56 pm

    #lovedit thank U guys 💪🏼🥵

  27. Small Plane on June 27, 2019 at 8:57 pm

    I do enjoy a good gcn workout, I’ll try this one tonight.

  28. Fred Bultman on June 27, 2019 at 8:58 pm

    The instruktors are clearly cheating with the cadence….. lol 😂😂

  29. colin O Neill on June 27, 2019 at 9:00 pm

    Just finished the HIT 40 Mus.End.ses. Loved it. The sweat on the floor is disgusting.. away a lot with work so love using your videos in the gym..Thanks guys.

  30. joe barber on June 27, 2019 at 9:06 pm


  31. M L on June 27, 2019 at 9:06 pm

    Haha.. what’s with that hat inside, though?

  32. Steve H on June 27, 2019 at 9:07 pm


  33. CHip Wickham on June 27, 2019 at 9:12 pm

    That was awesome!

  34. Enigma71559 on June 27, 2019 at 9:12 pm

    I LOVE the GCN indoor trainer workouts!! Oh…and I HATE them!! So glad they’re back!

  35. A B on June 27, 2019 at 9:14 pm

    Hey mr drip hat. Looks like a fairly easy effort if i judge by your standards 😉

  36. David Jones on June 27, 2019 at 9:15 pm

    Great session. I and many others do our Mtb training on a road bike and would be great to also have a series of Mtb specific sessions on the road bike. Maybe talk to your colleagues at GMBN?

  37. plmn93 on June 27, 2019 at 9:16 pm

    Nice workout, thanks for posting it. But more mountain views, less men in tights please. 🙂

  38. Mustang Man on June 27, 2019 at 9:17 pm

    Not to impress anyone. Last 2 minutes I’m on 11 spd gears, 75 rpm, 26.5 mph. Total distance on this session 13 miles.

  39. María Martín on June 27, 2019 at 9:17 pm

    Amazing workout guys!! You made my morning❤️

  40. Kristi Edwards on June 27, 2019 at 9:19 pm

    Great ride!

  41. FiVR - Fitness in VR on June 27, 2019 at 9:19 pm

    great video

  42. Héctor Coss on June 27, 2019 at 9:20 pm


  43. MJ on June 27, 2019 at 9:21 pm

    Sweat everywhere all over my iPad and hotel gym bike…bravo boys!!

  44. Dee Lalang on June 27, 2019 at 9:23 pm

    Good workout today!! 💪🙏

  45. sternslaptop on June 27, 2019 at 9:24 pm

    Awesome ride

  46. N - on June 27, 2019 at 9:25 pm

    That was a fucking good session. I’m all sweating. I was excited on my bike people at the fitness thought i was going mad. My ass us burning now. Wouahou

  47. Valina Sintal on June 27, 2019 at 9:26 pm

    Great workout and filming, please make more!

  48. Kate Harrison on June 27, 2019 at 9:26 pm

    Thanks guys. That was awesome 👌

  49. Mathieu Gagné on June 27, 2019 at 9:26 pm

    Great workout!

  50. Freek Reuter on June 27, 2019 at 9:29 pm

    My hat is wet! Nice training guys!!!!