Fast Fitness Workout – High Intensity 35 Minute Indoor Cycling Training



In association with Elite & CycleOps.

Simon puts you through a tough training session of Micro Intervals, don’t let “micro” fool you though, there’s nothing easy about them!

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Ex-Professional Cyclist Simon Richardson is your host for this training session and is joined by Matt Stephens, Tom Last, Lindsey, Juliet and Charlotte.

This training workout is ideal for developing your speed, and increasing your ability to hold onto groups on the climbs as well as the flat. These intervals and tempo sessions are great for mimicking the efforts involved in a paceline or responding to an attack.
Let us know how you find this session in the comments below 👇

Here is the details of this workout session:

Warm Up – Effort level 2-5 – 7mins

High cadence drill – Effort level 8 – 15secs
Easy riding – Effort level 5 – 1min
High cadence drill – Effort level 8 – 15secs
Easy riding – Effort level 5 – 1min
High cadence drill – Effort level 8 – 15secs
Easy riding – Effort level 5 – 1min

Micro interval – Effort level 9 – 20secs
Tempo – Effort level 7 – 40secs
Micro interval – Effort level 9 – 20secs
Tempo – Effort level 7 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs

Easy riding – Effort level 3 – 4mins

Micro interval – Effort level 9 – 20secs
Tempo – Effort level 7 – 40secs
Micro interval – Effort level 9 – 20secs
Tempo – Effort level 7 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs

Easy riding – Effort level 3 – 4mins

Micro interval – Effort level 9 – 20secs
Tempo – Effort level 7 – 40secs
Micro interval – Effort level 9 – 20secs
Tempo – Effort level 7 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs
Micro interval – Effort level 10 – 20secs
Tempo – Effort level 8 – 40secs

Cool down – Effort level 3 – 3mins

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 can not be held responsible for any injuries which may occur as a result of these exercises.

You should check out our other fitness classes…
Full playlist here: http://gcn.eu/gcntraining
You’re going to need to recover well after this. Here’s our guide: http://gcn.eu/1O3Vjis

Watch more on GCN…
HIIT – 25 Minute Cycling Workout – Hill Training 📹 http://gcn.eu/7n
Power & Strength Training: 40 Minute Indoor Cycling Workout – Passo Giau 📹 http://gcn.eu/powerandstrength

Photos: © Bettiniphoto / http://www.bettiniphoto.net/ & ©Tim De Waele / http://www.tdwsport.com

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!

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Leave us a comment below!

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23 Responses

  1. Let us know how you found this workout!

  2. simon bate says:

    First class training video’s. 👌🚴🏽

  3. Another awesome spin! Thanks GCN for your commitment to training!

  4. Marc Côté says:

    I have to get into to this the winter is setting in here in Canada

  5. Thanks for these workout videos I enjoy it and I get better
    and I lose weight and the condition gets super, thank you ..

  6. Joe Orsua says:

    Excellent class and video…jgo

  7. Julius B says:

    Thanks for this great workout GCN!

  8. Drew Mather says:

    Really nice session, Simon! Thank you so much to you for leading the group, and all your efforts throughout the session, as well as the efforts of the group. Great job all around! Very inspired to keep training! Cheers!

  9. jezrii zer says:

    Appreciate video content! Forgive me for the intrusion, I am interested in your opinion. Have you considered – Dinanlinson Crazy Tactic Approach (just google it)? It is a smashing exclusive product for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some unbelievable things about it and my best friend Jordan after many years got amazing success with it.

  10. furyen1976 says:

    the lady with tattoos is smoking hot! and well able to bike!

  11. Excelente entrenamiento, ideal para la temporada invernal, llevo cientos de sesiones, sería genial que fueran subtitulados en español.

  12. Skyline156 says:

    Great training, thanks!

  13. Brilliant! Matt and Simon are great motivators! Keep up the good work plus thanks for captions as I no longer go to public spinning classes as with these vids I feel part of the team. (Deaf here) Could you do some long gang rides like CTX do, but CTX dont do captions. Thanks

  14. Wow what a ride 👍 The girl at the front with the tattoo…holey smokes…I'm in luv 😍

  15. Thank you for this hard training!

  16. incredible work. one of most dificults and with very good results. thanks gcn team

  17. Excelente entrenamiento, ideal para estos días fríos en Chile, sería genial que fueran subtitulados en español.

  18. I don't know when to increase the resistance 🙁

  19. i found it very good. hurts but enjoyable

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