Indoor Cycling Training – 25 Minute HIIT Blast

Indoor Cycling Training – 25 Minute HIIT Blast

This 25 Minute Indoor Cycling Workout uses High Intensity Interval Training to improve your cycling strength fast!

Subscribe to GCN:
Get exclusive GCN gear in the GCN shop!

High intensity Interval Training on an indoor cycle trainer is a great way to lose weight, improve your cycling strength, work on your endurance and give yourself a great all round cardio workout!

Watch more on GCN…
Find out how to set up a spin bike: 📹
Lose weight through cycling with these tips : 📹

LIKE this video and let us know how you find the workout in the COMMENTS.

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.

Thanks to Jessie Walker, Lucy Martin and Emily Collins for helping us out. Follow Jessie on Instagram/Twitter: @jesiwak, and follow Lucy on Twitter: @LUCYMARTIN05 and Instagram: @lucymartin5, and follow Emily on Twitter: @EmilyCollins_NZ and instagram: @emilycollinsnz

Track List from Cue Songs:
Ecstasy – Virgile Allien
Yes No Maybe
Alen-Renaissance (Original Mix) – Savid feat. Digital Elements &amp
Cold Sweat – Virgile Allien
Å Light Parade – Burn It Down
Kilto – Take-Prelude
Apart, Together – Chill Carrier

🎵 Cue Songs 🎵

Buy NEW GCN cycling kit, casual wear and accessories in the GCN Shop:

Photos: © Bettiniphoto / & ©Tim De Waele /

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

Welcome to the Global Cycling Network | Inside cycling

Thanks to our sponsors:

Alta Badia: // Maratona Dles Dolomites:
Assos of Switzerland:
KASK helmets:
fi’zi:k shoes and saddles: and
Topeak tools:
Canyon bikes:
Science in Sport:
Orbea bikes:
Trek Bicycles:
Vision wheels:
Zipp wheels:
Wahoo Fitness:
Park Tool:
Continental tyres:

YouTube Channel –
Facebook –
Google+ –
Twitter –

Leave us a comment below!


  1. Lighthouse094 on January 11, 2020 at 6:38 pm

    Thanks for the class. I don’t like your music as I don’t have a cadence counter and the beat of the music is not very intense

  2. Niki Taylor James on January 11, 2020 at 6:39 pm

    Love this class so much! Please make more of these! 🙏🏻

  3. Илюша on January 11, 2020 at 6:39 pm


  4. Lori Delia on January 11, 2020 at 6:40 pm

    One of my favorites !

  5. Matt Burkey on January 11, 2020 at 6:40 pm

    I did this when it first came out and I couldn’t do every standing part. This time I crushed it!

  6. WillEyedOney on January 11, 2020 at 6:44 pm

    Hmmmm, wonder how many are pulling a Lloydy? 🙂

  7. Lite Roadie on January 11, 2020 at 6:45 pm

    Chick in yellow is hot.

  8. MRGRUMPY53 on January 11, 2020 at 6:46 pm

    For a workout like this, you need at least 15 minutes of warmup…..The spin coach should mention this.

  9. Petinka on January 11, 2020 at 6:49 pm

    Best moment in the session was in 25:21! "Nice stripes" anyone else got stripes? That was surely the best moment for Matt Stephens :). Yes Matt why they other not have these stripes? You must know since you are the GCN¨s true and only British Champion. And yes that look great at you these stripes!

  10. Miguel Tovar on January 11, 2020 at 6:49 pm

    This was very easy. As a recommendation, you guys should add a difficulty level in the title (or at least in the description)

  11. Xavier smith on January 11, 2020 at 6:50 pm

    Thumbs up if you watched this in bed/on the couch

  12. zvett79 on January 11, 2020 at 6:50 pm

    I’m guessing the instructor is NOT a real cyclist. Spinning is OK training if you only tune out all the BS coming from the mouth of most instructors.

  13. Monica Garcia on January 11, 2020 at 6:51 pm


  14. Luiz Aguiar on January 11, 2020 at 6:52 pm

    Hey guys… what mobile app or bike computer to use to do a (outdoor) structured training/workout with intervals?

  15. qwerty261 on January 11, 2020 at 6:54 pm

    Lucy gives Matt the Look at 10:01!

  16. Javintan Salazar on January 11, 2020 at 6:54 pm

    Excellent Workout! I started in early January 2019 doing the 20-minute sessions and could barely do 10. Two months later, I am doing 2 30-minutes sessions back to back. Thank you, GCN.

  17. Three Kids Plus Mom on January 11, 2020 at 6:56 pm

    Great! Thanks!

  18. sternslaptop on January 11, 2020 at 6:56 pm

    That’s awesome. Time to barf 🤮

  19. Jeff Williams on January 11, 2020 at 6:58 pm

    brilliant work out guys feel great! but please please please lose the ads!

  20. Sheri Chander on January 11, 2020 at 6:58 pm

    Wow. Haven’t had a 25 min workout like this since a long time. Great video guys. Loved it. Thanks. 👍

  21. federico rosa on January 11, 2020 at 6:59 pm

    *This bike was easy to assemble.>>>**** I love that it folds up and I can move it from room to room if needed. This lets me get the exercise I need, in the comfort of my own home, whenever I want, wearing whatever I want! This is a great bike to begin with to see if you’ll stick with it, rather than spending a bunch of money on a more expensive bike that only gets used for a month and then you quit! The seat is super comfortable. I can watch TV or read a book while I ride and Very satisfied*

  22. odenwaldcyclist on January 11, 2020 at 7:00 pm

    I tryed hard to train with videos feat. Paul but it just drives me nuts and makes me aggressive. Your training clips with Matt, Dan and Si i really enjoy them. They are more calm but still motivating and challenging. I know Paul is one heck of a great instructor but i just cant stand his kind of motivation 😉 But thank you for this kinda videos! Greetings.

  23. Joel Austin on January 11, 2020 at 7:01 pm

    thanx guys. this looks like a great training session. i will try it soon

  24. D.Eldon on January 11, 2020 at 7:02 pm

    Good music. Bad commercials.

  25. Lavan Sri Chandrahasan on January 11, 2020 at 7:05 pm

    This just the kind of video I was looking out for, something that would help me sync. Those on-video timers, Great idea!

  26. Space Cadet on January 11, 2020 at 7:06 pm

    Woo, did anybody get the license plate of that truck?

  27. Slow Technology on January 11, 2020 at 7:08 pm

    woah, that’s some great production if I ever seen one!

  28. Tina Schultz on January 11, 2020 at 7:08 pm

    Thanks for another great video! I thoroughly enjoyed it. Go team!

  29. Athul on January 11, 2020 at 7:09 pm

    i am 136 lbs how much calories can i burn doing this workout

  30. Storm Rider on January 11, 2020 at 7:09 pm

    Unfortunately this presenter has really unpleasant voice, while Matt, Dan and Simon are enjoyable to watch and listen. Music is very mellow for this kind of workout, it distracts a lot!. Only highly energetic trance, techno music will fit IMHO.

  31. Alfred Thabiso on January 11, 2020 at 7:10 pm

    just did this now sigh ! wow painful nut good pain!

  32. Alien skullcollector on January 11, 2020 at 7:13 pm

    Why am i not feeling anything? Is it because im doing it wrong?

  33. jarxcistkris84 on January 11, 2020 at 7:14 pm

    Amazing & challenging workout…….I couldn’t keep up with you "top shape" athletes my lungs were on fire. Thank you for pushing me – I ❤️your channel👍

  34. lola australia on January 11, 2020 at 7:15 pm

    Très bonne séance.
    Dommage que les commentaires ne soient pas en Français.
    Merci les coach et GCN

  35. S.L. Farrell on January 11, 2020 at 7:15 pm

    This was my first cycling workout and omg it was hard in a good way and I am dripping sweat. My shoulders, upper back and forearms are shaking and twitching in exhaustion. Who knew cycling was an upper body workout, as well?

  36. StarseekerxMorgana on January 11, 2020 at 7:16 pm

    Fantastic workout, having done a hard one hour indoor on Monday I was hurting a little, the fact that I have a nap waiting didn’t help much lol. But as usual Paul love your enthusiasm and charisma. And you also explain the workouts quite well. See you next time!

  37. computer plus on January 11, 2020 at 7:18 pm

    i’m from Pakistan i want to know that in almost every video you says eat protein bar or cafe-en gel but these kind of product is not available in Pakistan tell me what eat and go faster because after 1 weak later i will joining the cycling race please help me what is best food natural food….
    when i go faster for 1 mint Shortness of breath what should i do to reduce Shortness of breath

  38. Kate Skalij on January 11, 2020 at 7:20 pm

    25 mins, the perfect amount of time for a morning work out before work!

  39. Der Eidgenosse on January 11, 2020 at 7:21 pm

    Are those training sessions recommended for winter? Or just for summer because of the high intensity?

  40. Cycle Jockey on January 11, 2020 at 7:22 pm

    Awesome spin session GCN. Keep these coming !

  41. Ginger Espinoza on January 11, 2020 at 7:22 pm

    This instructor is my favorite–energetic and cute <3

  42. spinning _backick on January 11, 2020 at 7:26 pm

    Weird, i hit the pedal hard but always found myself stuck in "yellow"..

  43. Three Kids Plus Mom on January 11, 2020 at 7:27 pm

    Such a great ride! Thanks! Bring on the sweat!

  44. patrice desbuquoit on January 11, 2020 at 7:27 pm

    Bonjour à tous.
    Abonné depuis peu, je pratique vos séances régulièrement. En générale, elles sont tres bien faites.
    Dommage que vous ne prévoyez pas les commentaires en Français. Néanmoins, les pictogramme affichés à l’écran donnent de très bonnes indications sur le déroulement de la séance (cadence pédalage, temps écoulé, intensité d’effort).
    Merci à l’ensemble des animateurs et à GCN.

  45. Armah The Trainer on January 11, 2020 at 7:27 pm

    Ok, so I wasn’t sure of this guy at first but let me go on the record to say he is great. I should not have doubted GCN’s choice of hosts. Solid dude.

  46. Jamie Davies on January 11, 2020 at 7:28 pm

    I got stripes

  47. pork chõp on January 11, 2020 at 7:30 pm

    Love these

  48. George J Gilles.: on January 11, 2020 at 7:32 pm

    Good for beginners.

  49. Elizabeth Ivey on January 11, 2020 at 7:32 pm

    Good workout. Terrible music.

  50. Rory Johnson on January 11, 2020 at 7:37 pm

    What’s ur average watts on this spin

  51. body shop on January 14, 2020 at 2:32 am

    I thionk this is one off the most signifiant info for me.
    And i’m glad reading your article.But should remark on feww general things, The site style is great, the articles is really great :
    D. Good job, cheers