40 Minute HIIT Indoor Cycling Workout

Welcome to a longer 40 minute HIIT workout from GCN Training! This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints! Let us know how you found this workout in the comments below 👇

The Session
3 mins warm up
2 mins threshold
1 min above threshold
2 mins easy spin

4 mins at tempo (7/10) 80-100rpm
1 min at tempo (7/10) 110+rpm
4 mins at tempo (7/10) 80-100rpm
1 min at tempo (7/10) 110+rpm
4 mins at tempo (7/10) 80-100rpm
3 min at above threshold (9/10) 80-100rpm
1 min Max! 110rpm+
5 min easy spin
1 min Max! 110rpm+
3 min easy spin
1 min Max! 110rpm+
1 min easy spin
1 min Max! 110rpm+
2 mins easy spin cool down


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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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More workouts with GCN: https://gcn.eu/gcntraining

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