20 Minute High Intensity Indoor Cycling Workout

This session is only 20 minutes long, so
it makes it ideal for people who have a busy lifestyle. You can fit it into your
day first thing when you get up or at lunch time or when you get back home from
work. The key thing about this session is it’s only 20 minutes long, so make it
count. The intervals are going to be really high intensity and what that means
is that recovery intervals are a little bit longer. So how will it work? There
will be a total of eight intervals. The maximum duration will be 1 minute or
60 seconds. You will start off with a four-minute warm up and finish with cool
down. Start by getting your heart rate up reasonably quickly because the first
interval is 30 seconds flat out and that is in exactly four minutes from now. ♪ [music] ♪ This is only a short session, so for those
30 seconds, give it all you’ve got, your maximum effort. ♪ [music] ♪ Choose a gear that you can maintain for
the duration and start turning from the go. After the interval, you’ll have a
minute and a half easy. ♪ [music] ♪ You’re two minutes through or halfway
through the warm up now. The first interval is going to be
30 seconds long. ♪ [music] ♪ Ninety seconds to go. ♪ [music] ♪ Sixty seconds to go. ♪ [music] ♪ Forty five seconds to go. ♪ [music] ♪ Now, you’ve got 30 seconds before
the first interval. In a few seconds, start by selecting
the gear you want to start with. Stay in the saddle seated. ♪ [music] ♪ That’s the warm up completed. Now let’s
get this session going. Five, four, three, two, one. Thirty
seconds flat out. ♪ [music] ♪ Halfway through. ♪ [music] ♪ Ten seconds to go. ♪ [music] ♪ Three, two, one, and recover for one
minute and a half now. ♪ [music] ♪ This is a pyramid session so each interval
is going to get longer before they go back to shorter intervals. Remember, the
maximum duration is 60 seconds. ♪ [music] ♪ There is one minute now before the start
of the next interval. It’s going to be the same thing but 15
seconds longer, so 45 seconds long. ♪ [music] ♪ Thirty seconds to go. ♪ [music] ♪ Ten seconds to go. Get into gear. ♪ [music] ♪ Five, four, three, two, one. Forty five
seconds flat out. ♪ [music] ♪ That’s halfway. ♪ [music] ♪ Fifteen seconds. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one. Easy. ♪ [music] ♪ Okay, two minutes easy now. Next up
is the longest interval of the session, but it’s only 60 seconds long and you’ll
feel fitter for it, honest. ♪ [music] ♪ That’s one minute completed of the two
minutes recovery. ♪ [music] ♪ Thirty seconds to go. ♪ [music] ♪ Ten seconds. Select a bigger gear. ♪ [music] ♪ Three, two, one. ♪ [music] ♪ Twenty five seconds to go. ♪ [music] ♪ Fifteen. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one. Easy. Okay. Another two minutes easy again now
before the interval durations get shorter. ♪ [music] ♪ The next one is 45 seconds followed by
a minute and a half easy. ♪ [music] ♪ Thirty more seconds before we start the
next 45-second interval. ♪ [music] ♪ Fifteen to go. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one. Forty five
seconds flat out. ♪ [music] ♪ Thirty to go. ♪ [music] ♪ Fifteen. ♪ [music] ♪ Ten. ♪ [music] ♪ Four, three, two, one. Easy. ♪ [music] ♪ Good effort. You’re looking strong. You
have a minute and a half now to recover before the last 30 seconds. ♪ [music] ♪ This will be at almost a sprint effort.
You’ve been warned. ♪ [music] ♪ After the recovery, there are going to be
two 10-second maximum efforts sandwiched with 50 seconds at a slightly easier
tempo. Ten seconds to go. Five, four, three, two, one. Thirty
seconds flat out. ♪ [music] ♪ Come on, it’s the last long interval. You’re halfway through now. ♪ [music] ♪ Five seconds and that’s it, easy again for
a minute and a half. ♪ [music] ♪ Next up, 10 seconds sprint, 50 seconds,
10 seconds sprint, then you’re done. ♪ [music] ♪ Halfway through the recovery now. ♪ [music] ♪ Fifteen seconds of recovery to go. Ten seconds. Get into your gear. Five, four, three, two, one. Ten seconds. Five, four, three, two, one. Fifty
seconds. ♪ [music] ♪ Next one’s the very last interval. Only 10
seconds, give it everything. ♪ [music] ♪ Twenty seconds to go. Fifteen. ♪ [music] ♪ Five, four, three, two, one. Ten
seconds flat out. Come on! Five, four, three, two, one.
That’s the session completed. Well done! ♪ [music] ♪ Two minutes, fifty seconds warm down. ♪ [music] ♪ Feel that lactic acid in your legs. ♪ [music] ♪ One minute to go. ♪ [music] ♪ Thirty seconds. ♪ [music] ♪ Ten seconds. Good job! ♪ [music] ♪


  1. I like this video but the sound mixing is terrible,  You can barely hear the music.  What is that about turn up the music a lot so that we can hear it while we are training.  

  2. I would just like to know how many calories you burn in this session?

  3. Where are the female riders??? 

  4. This turned me on

  5. Thank you for this! The female voice over really helped push me through this awesome workout!

  6. I am really interested in the workouts provided in the channel but my question is that what do I need in addition to my home trainer to try the workouts? Plus, while watching the videos I did not see anything about gears, so what about gears? is it up to me and all I have is to keep myself in the same level with the athletes or is it something else?


  7. Hi Guys, just discovered your youtube channel and I love it. gave this a whirl tonight as it was something different and really enjoyed it. As a 48 yr bloke trying to lose weight, 20 mins was just about enough! I was just wondering if you knew how far each of you travelled. I know mileage on turbos can be a bit of a crude estimation but I would like the think that the fitter I get, the faster I can pedal and therefore go further in the 20 mins – I wont post my first mileage for fear of giving you all a fit of the giggles!

  8. Hi guys just done this workout and found it great, I've recently found your channel and procrastinating massively watching all the videos, as ive got my 4th year uni exams coming up. So say i want to do 20-30 mins on the turbo each day but dont really fancy doing this everyday what else can you recommend?

  9. It was very awesome for my exercise life. Thank you your youtube channel.
    I love it 🙂

  10. Thanks fellas. Makes indoor cycling less boring!

  11. This made me sweat and it left me a bit light headed but it felt good – so im going to do this every second day.

  12. as a female im going to give it my best shot best vid ive seen the rest of spin stuff not for me thanks

  13. Hi there!
    I'm wondering about the properties you're developping with this kind of workout? Stamina, PMA, strenght?
    Interesting workout anyway!

  14. Looks pretty hard.  I will try it in my spin class tomorrow…..

  15. Hi GCN, could I use this intense workout everyday? If not, what should I be doing on the "off days"?  I always learn something whenever I watch any of your videos.

  16. From what I hear this is supposed to be excellent for hockey conditioning, so we'll see! Definitely got my legs and heart pumping like hockey would!

  17. Hey what do you guys think is better rollers or trainer?  Any suggestions GCN?

  18. during my HIT cycling training i watch the video… they become like training mates to me

  19. Would doing this twice within an hours trainer session be a daft idea?

  20. I luv it,,

  21. i done this workout every day for 5 weeks and felt brilliant afterwards unfortunately ive since stopped using the bike and 6 months later i now feel and look like a sack of shit i now way 18 stone 4 so the bike and this workout is going to have to return to my daily schedule so here goes.

  22. I had a patella tendon repair surgery for my ruptured patellar tendon. I'm 4 months post surgery now. Used to be a jogger. I'm doing stationary bikes in my therapy sessions and even bought one for my home use. Was bored immediately since I didn't really feel like I was getting the workout I did when jogging. But that was only out of ignorance. I didn't know that there were several types of exercise bikes out there. What I was using before was the recumbent bike. Very easy to use but then I got myself a spin bike. I had no idea nor even heard of this before so I just hopped in like I did with other stationary bikes and just started riding fast… Didn't even last 3 minutes. Was exhausted and grasping for air. I rode a an outdoor bike before and could've sworn that it wasn't nearly this exhausting and demanding. Glad I bought one. I may not be able jog yet but I'm really happy with this for now. I'm still finding the right workout for me at the beginner level. Hard to do at first since I was convinced that I was ready for more intense bike routines since I was fit and active prior to injury. But this ain't as easy as it looked. At least not for me. Thanks for this video. Hopefully in a few weeks time I can do a workout similar to this

  23. Love it, use almost everyday sometime twice a day. Hate riding indoor but twenty minutes which short and to the point makes it almost tolerable. Plus the music is not to bad.

  24. Dan sounds a little feminine.. maybe is the mic?

  25. one of the hardest sessions i have done

  26. Definitely a high intensity workout, made my legs feel like jelly afterwards though

  27. Hi GCN, could you let me know what software you use for the group HR info on the screen please?

  28. Great workout. planning to do this twice or thrice a week

  29. should i change the resistance of my stationary bike during interval or just pedal fast.?

  30. Definitely intense

  31. Sat on my bike for a while afterwards

  32. multiple languages video! great technology.

  33. Definitely need new indoor training tyre

  34. This is really awesome program. Thanks GCN.

  35. LOL 101% of his maximum heart rate! Does that mean his heart exploded???

  36. Why do i see Korean…?

  37. タイトルと説明欄が日本語だから嬉しい、動画が日本対応してたらもっと分かりやすい。

  38. how many calories do you burn with this workout?

  39. Just done this bad boy tonight! I never knew I could sweat so much!! Thanks :-))

  40. Hi, I have a lot of weight to lose. I picked u0 my bike and I am in the market for a magnetic indoor trainer. Quick questions: what are the recommended % of max HR for recovery and effort in your videos? (some riders seem to stay in mid 80s while others are near 100% during effort). Is it recovery @ zone 2 and effort at zone 4/5?Do you have a rough idea of how many calories I can expect to burn in a 20mins session such as this one? (I believe there will be additional Cal burn throughout a day). Thanks!

  41. Brutal …

  42. Great workout, though I had to mute it because the gal talks waaaaaaay too much. Fortunately it's the only one of your plethora of great videos I feel this way about. Keep it up!

  43. sir can you explain about the levels? is it about the sprocket levels?

  44. Hi.. you have many videos.. is this one of your hardest ones?
    I do this currently three times a week and between the days i go swimming (relaxed).

  45. I burned 173 calories during this exercise

  46. That was a good one. Packed a lot into 20 mins.

  47. what equipment are you using for monitoring and real time data on the tv screen

  48. Worked this little gem into my routine yesterday – hitting zone 5C ( @ 168-173 Max HR ) on my intervals. Good Lord was that tough – but totally enjoyable. I'm 58, male and getting ready for race season. Currently doing 2 hard days a week ( Wed & Sun ) it was great – plan on doing it again. Dan & Si !

  49. I am totally starting this

  50. Hi GCN, what trainers are you guys using in this session?

  51. Is this good for losing weight

  52. I live for that song on the last 30 second interval. Great energy.

  53. Hello GCN. Which program/App are you using for heart rate and effort level info? I use the wahoo fitness app for heart rate info but there is no effort level info shown. Thx

  54. +Global Cycling Network Great videos. I downloaded several videos to use when the wi-fi at the gym is sketchy. They have a giant QR code that is in the top left that isn't normally there when streaming… any way around this?

  55. I wish they would show the names, careers and tips from the lady cyclists too. Maybe it's a safety issue? 🙁
    Both are great workouts though.

  56. Which gear should i use:?

  57. I ride a mountain bike because I don't feel like buying a road bike for exercise if all that matters is the exercise (not the speed)

  58. i think this is perfect! !!!!!!

  59. too bad for adverts. if do not go, will not attempt it again. frustrating to be interrupted twice during this short routine

  60. Could you lay off the air horn?

  61. So good!!! Thanks for sharing 🚴🏼‍♀️👏🏼

  62. my dad made me do this workout three times a day and im only 11 yrs old

  63. 제목 한국어다

  64. Great session

  65. great workout

  66. perfect workout!

  67. What type of hear rate sensor is used to show in the monitors?

  68. Thanks. Feels good after the workout. I am 60 yrs old and just finished a 21k half marathon. Routine really works wonders.

  69. The cycle I use at the gym has 32 levels. So should I assume level 6 in this exercise equal to level 32 at the gym?

  70. Good workout! Your videos have really improved over the years.

  71. Thanks. I use always when do exercise

  72. i want to find that woman and hurt her the way she hurt me!!!!!


  74. nice workout

  75. genial!!!!!!!

  76. What gear do you use for this

  77. Decent workout. Possibly worst voiceover ever.

  78. Great HIIT workout but it's a shame we couldn't here the Dan Lloyd – always prefer to hear the actual riders rather than an anonymous American voice. Otherwise am loving these videos down the gym!

  79. Man nice….. this was a work out. I thought buying my spin bike was a waste of money until I found this u tube channel. Thanks fellas 👏

  80. I do this not cycle but stepper. It's some kind of 20mins hell.

  81. Great session. Not for kidding . It's a pro workout. Thank you so much. CGN is the best I never seen on Youtube.

  82. Really good session. Like the back 2 back part the final part.
    One question. Is the final recovery part not a little too short? My last session i tried a little longer cooldown and that was giving me some better feelling the next day.

  83. Surely encourages me not to give up too early..
    Feels like I got many companions to help me keep going..

  84. Wat is the level of intensity during sprints

  85. What’s the ball park calorie burn on this work out? My Watch says 150 active calories which does sound right

  86. Plz korea language

  87. Hot damn!!!! That was awesomely sweaty and good. Thanks gor kicking my butt👍🏽

  88. Hi GCN, I’ve got a Tacx Flux smart trainer that I’m having a many issues with, for one there’s no On/Off button, then I have wait up 10 mins until it’s decided to connect to the Tacx app. There are no training tips on YouTube and as a keen MTB’er I’m using it for fitness, there are very few shorter programs, most being epic Alpine climbs. You have the option to make your own, but with no instructions I’m lost… I’ve used your 20 minute high intensity workout everyday on a cheap trainer and found it very helpful. So this morning I tried watch your video and use the Tacx app, of cause no joy. This is after I blew up the first one and Wiggle took over a year to replace it and wouldn’t refund me. Also why don’t they give you front wheel riser in the box with the expensive trainer ! Kind of wishing I hadn’t laid out so much money and stuck with my 100 quid trainer 🤨

  89. i used this training already for getting in shape few years ago and it is really great (always felt like dying afterwards), great results really soon, however i got lazy and fat, so now starting from scratch again

  90. 땀 장난아님^^

  91. Amazing workout

  92. Very very good….thank’s

  93. GREAT HIIT SESSION! 🔥 That was just what I needed. I was thinking about a long session but I'm glad I did this one. It KILLED me. 💀 😝 But I'm stronger for it. 💪🏾 Thanks. 🙌🏾

  94. Thanks again! Wicked session and great tunes!

  95. I've said it before. these guys at GCN really work for their vids.

  96. Love you sessions but no season 3 please, please can you make some more sessions

  97. No nonsense short pyramid 👍

  98. 약하게 할 때 강도 2 그 외에는 안내하는 대로

  99. I did this first time for 30 mins straight.

  100. anyone care to share how many calories they are burning with this work out? my static bike is a cheap old one iy shows anything from 160 to 190

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