The Pyramid | 20 Minute Indoor Cycling Workout

The Pyramid | 20 Minute Indoor Cycling Workout

Simon is joined by Hank, Katie, Maddie & Morgan with a workout for the days when you don’t want to batter yourself but still want to get in a meaningful session. Gradually work your way up the pyramid, building the intensity, and then bring yourself back down while focusing on key areas such as your glutes and core. 🚴

Session breakdown:
00:00 – 2 mins @ 1/10
02:00 – 2 mins @ 2/10
04:00 – 2 mins @ 3/10
06:00 – 2 mins @ 4/10
08:00 – 2 mins @ 5/10
10:00 – 1 min @ 6/10
11:00 – 1 min @ 7/10
12:00 – 1 min @ 6/10
13:00 – 2 mins @ 5/10
15:00 – 2 mins @ 4/10
17:00 – 2 mins @ 3/10
19:00 – 2 mins @ 2/10
21:00 – 2 mins @ 1/10

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🎵 Music – licensed by Epidemic Sound 🎵

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.

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  1. Catherine O'Neill Sanchez on March 30, 2023 at 7:11 am

    ❤❤❤ for dragging me towards better fitness

  2. Jen McMinn on March 30, 2023 at 7:11 am

    Thank you Simon. I’ve a fractured wrist at the moment. That workout was a great motivator to start the Day and get some blood flowing. 😊

  3. Jakob Schiek on March 30, 2023 at 7:12 am

    Great session for after getting up, thank you 💪💪

  4. Dori Lewis on March 30, 2023 at 7:13 am

    Can we all agree it’s great to have Simon back? There was more work in here than I expected. Felt great!

  5. Gareth Woodall on March 30, 2023 at 7:14 am

    Creamy Legs!!

  6. Poppy on March 30, 2023 at 7:14 am

    Perfect workout at the end of a busy day, thanks!

  7. Hege Bakke on March 30, 2023 at 7:20 am

    Creamy legs😀 perfect session; spot on today 💪👍

  8. Shallan Garrett on March 30, 2023 at 7:20 am

    Active recovery with mental reset midday… thank Simon

  9. Maz E on March 30, 2023 at 7:26 am

    Just getting back in after an illness. This session was perfect! Thanks Si and team.

  10. Karen Cordner on March 30, 2023 at 7:27 am

    Creamy??? You make things up!

  11. Anna Akus on March 30, 2023 at 7:27 am

    Perfect for today indeed. Thanks a lot!!

  12. Jay Bird on March 30, 2023 at 7:29 am

    I missed Si! He is great!

  13. Nancy Reano on March 30, 2023 at 7:31 am

    This was perfect for after leg day!

  14. Simba Mazorodze on March 30, 2023 at 7:31 am

    My training app had said I should get 96 hours rest after an intense session but I felt I needed to do something a day and a half later this was a perfect session

  15. jammynem on March 30, 2023 at 7:32 am

    I did enjoy this but “creamy legs” is just plain wrong

  16. Arc Angel on March 30, 2023 at 7:33 am

    Just what I needed – I love this session – we ❤❤❤ Si back too

  17. Kenny Snyder on March 30, 2023 at 7:34 am

    Awesome addition to the GCN Training “quiver”. Tagged for days I double up and am limited n time.

  18. Idahoartist2006 on March 30, 2023 at 7:35 am

    Really enjoyed this one. Now I’m prepped for my busy day and I feel like I got my body moving. Don’t let an “easy” sesh fool you, still worthwhile!!

  19. Rachelle Haddock on March 30, 2023 at 7:35 am

    Fab session- creamy legs all the way!

  20. Tiffany Mika on March 30, 2023 at 7:37 am

    Love the creamy legs session 😊just like Si has said… either smooth session for not battering yourself (being kind & self care) …. But also can be used as a really good warm up session for another GCN training session. 😊 I do all of the sessions and love them all .. thank you 🙏🏽

  21. Laurisa Webster on March 30, 2023 at 7:38 am

    Thanks! A recovery ride once in a while is just right.

  22. Patti Huke on March 30, 2023 at 7:39 am

    Just what I needed today

  23. Casper du Plessis on March 30, 2023 at 7:39 am

    Can you perhaps categorize workouts with ‘beginner’, ‘intermediate’, ‘advance’? When you’re a beginner, you struggle to find something that works for you. Most workouts are above one’s fitness level.

  24. Eric S on March 30, 2023 at 7:43 am

    That was me asking for an Easy / Recovery session on Instagram last week!!! So glad you guys responded! Loved it, thank you for listening to your fanbase.
    I have another request… now we need a 2h monster session. The only good one is currently Ctxc. But i done them 20x each. Need GCN to deliver the goods.
    Love you guys, keep up the amazing work!

  25. Luciano Alves on March 30, 2023 at 7:45 am

    Mais um treino fantástico.

  26. Marianna Kofinaki on March 30, 2023 at 7:48 am

    It’s the perfect workout to do on days you truly feel exhausted. Thank you!

  27. paul featonby on March 30, 2023 at 7:51 am

    Great session – good to have some less intense sessions that are still meaningful rides. Really set me up for the day

  28. Barbara Ince on March 30, 2023 at 7:51 am

    Great ride after a leg workout in gym day before. Thanks Simon!

  29. Zero1 on March 30, 2023 at 7:52 am

    Exactly what I needed today, good work team GCN Training 👍🏻🙌🏻

  30. lawrence wiles on March 30, 2023 at 7:52 am

    This was perfect after a heavy kettlebell session had left my legs a bit creamy already.

  31. AWW1946 on March 30, 2023 at 7:52 am

    Loved it! Did it on Monday after a hard weekend, perfect session for easing off the stiffness. Well done Si.

  32. Alexis Hester on March 30, 2023 at 7:53 am

    Exactly what I needed. A nice recovery ride. Sometimes I feel the need to push to hard! This helps. ❤

  33. Sarah Whiting on March 30, 2023 at 7:55 am

    Needed this one today, easy stress free loosen the legs , beautiful 👌🙌🏼

  34. Malee Vitayapanna on March 30, 2023 at 7:56 am

    Hi, I’m new to cycling and I have a question! I use the cycling machine at my gym and there’s a radar that counts the RPM, Gear, and distance. I just want to make sure I’m doing everything correctly. Whenever the effort level is displayed on the screen in the YouTube video, does that mean my gear needs to match that number?

  35. Matt Lynell on March 30, 2023 at 7:56 am

    This is what I need from time to time. Nice low intensity day.

  36. Ghanesh Das on March 30, 2023 at 7:56 am

    Excellent, thank you team!

  37. Sara Stover on March 30, 2023 at 7:59 am

    Just what I needed today, thanks!!😊

  38. Sue Fugle on March 30, 2023 at 7:59 am

    Great session
    Thanks 🙏

  39. Max R on March 30, 2023 at 8:00 am

    Like the good ol days with Simon in the saddle

  40. _xXJanaroselleXx_ on March 30, 2023 at 8:02 am

    Thank you again, Simon!

  41. Sarah Phillips on March 30, 2023 at 8:05 am

    Loved it a easier session is appreciated

  42. Elizabeth Macgregor-Skinner on March 30, 2023 at 8:05 am

    Great session for today – which is the ‘weights training’ day! Got my cardio up without wearing me out.

  43. Mad Cow on March 30, 2023 at 8:06 am

    Just what I was looking for today. Thanks 👍

  44. Jennifer Sankar on March 30, 2023 at 8:07 am

    Enjoy thanks .Suggestion:a 30 days 30 mins challenge.

  45. Rachel Levine on March 30, 2023 at 8:08 am

    So grateful for exactly what I needed today