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Indoor cycle training is one of the best ways to lose weight quickly and train for cycle events.
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If you’re looking for a lunchtime workout to either tone up or prepare for a bike event with some cardio-vascular training this 20 minute HIIT session is just what you need. Get yourself set up on a static bike, be it an indoor bike, Wattbike or turbo trainer and follow the instructions on the screen. We’ve tried to make the sessions a bit tongue in cheek and fun, but at the same time, if you follow this session you will feel like you have had a proper workout. We know, we tried it!
For details of how GCN’s training sessions run and work, see our guide to indoor training here: https://www.youtube.com/watch?v=7dq6UWX9c6A and for how to make sure your indoor bike is set up correctly, see: https://www.youtube.com/watch?v=Q_abRj3kInU
Filmed at Pedal Studios in Wimbledon
Music – licensed by Cue Songs
Stereo MC’s – Get On It: http://gcn.eu/YcsMfF
Garrett & Ojelay – Daze Of Disco: http://gcn.eu/W0sJ89
Diego Drums – Azteca: http://gcn.eu/YVEwzS
Cult 45 – Revolver: http://gcn.eu/16lzKmP
The Milk – Mr Motivator: http://gcn.eu/16lzQLa
Tristeza – Biege Finger: http://gcn.eu/WYQNnM
Stefano Azati – Fandango: http://gcn.eu/W0tspJ
Stefano Azati – Palermo: http://gcn.eu/ZDa00a
Big Pimp Jones – Thoroughly Whipped Asses: http://gcn.eu/10CozG8
Cagedbaby – Lovers: http://gcn.eu/YVEUOS
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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Music licensed by Cue Songs
Music – licensed by Cue Songs
46 Comments
Holy macro! I cannot believe sth like this existed on YouTube. 😅
Peace be upon you.
Believe in ALLAH (GOD) and the judgment day and do good deeds.
Ladies cover your bodies more than you do that will be better for you in this life and the hereafter.
Don't show non well covered women that will be better for you in this life and the hereafter.
Hi GCN may I know the soundtrack?
I'm always happy to do these work out but why the horn so high pitch… im wearing headphone 😢😢
I can fill a whole bucket of my sweat now….
this was recommended to me, July 2023
So let me get this straight… you call doing interior bike with music spinning? and you can charge peoples for it? and peopels are dumb enough to fucking pay for it??????
Do you need to have a bike for this?
While Cycling is GREAT Exercise for our whole body, it does NOT exercise our waist lines…. unfortunately we need to either eat less, do sit ups &/or leg lifts…
I say this after 20 years riding as a bike messenger….
💪🏽🚴
🔥
My favourite part is when she says "Slow your legs down, get off the bike"
Damn! This isnt no joke! 😰👍🏽
No workout no matter how hard or long will replace or fix a broken meal plan/ diet. This article is so misleading, eat less and work out more, it’s that simple. Furthermore, studies have shown that you burn more fat at a higher percentage at lower heart rates, higher rates burn more sugar. Don’t be a sheep and follow the herd.
😓 I'm sweating like a pig🤣😝..thank u for this..77 kg here
Fukin aye…
We tackled assembling the bike as a family project. https://www.youtube.com/post/Ugkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Awesome
Really great training video, thanks. 👍
10 years on, I wonder what all these cyclists are up to, and if they ever thought they would be in a YouTube video with 17 MILLION views!!
Maybe get them all back together for a 10 year reunion and updated work-out video?!… 🤔👍😁🚴♀️🚴♀️
This was awesome! Short little blitz, super convenient – the air horns reminded me of Bo from Superstore though lol!
Amazing, one of the best 25 minutes of the year!
First time doing this workout
I hardly do spin bike workouts
This was tough, drenched is sweat but grateful❤
10:52 definitely…
never been proud of myself before. i managed to finish it without taking breaks😭
Thank you
Ohh damn..
The lady nearest the camera poured the whole routine!! The kind lady wasn’t trying hard enough, not a bead of sweat.
That was hard going, wow, soaking. 👍🏻
Watching this in 2023 GCN as change a lot since this video 😅
I just want to say the voice of the woman guiding and motivating me through this workout makes me feel positive and reassuring. Thank you 🙏. I'm currently dealing with the horrible ass kicking symptoms of menopause 🥵and as I'm mentally engaged in this workout it is so far helping to relieve my mental and emotional anxiety and stress. I want to be healthier on all levels. Again,Thank you so much. 🙏 🙏😊
This was AMAZING!!! THANK YOU!!!
Séance moyenne , rien à voir avec les séances réalisées par Paul ! Lui il participe et sais donner des consignes claires et précises tout en assurant un rôle de manager ! La séance d’aujourd’hui est plate et sans aucune dynamique . Dommage .
great workout. thank you.
Do you have a conversion of the power scale from 10 to 7? I am using Garmin and cannot get more than 7 power zones on it.
im 29 years old men and i been doing it for 1 months after find this video. i lost 17pound its crazy. but i notice using a running shoes its hard need a flat shoes type that abit hard then my ankel pain less if i push to lower gear
Yea cool
I go longer then that easy20 mins
OMG this is great.! I'm cycling for more than 2 yrs and this session put myself to the limit! Thanks Gcn!
I like doing this workout 2X a week, a nice change from my peloton workout. It’s a way different workout challenge, if you add a good resistance. Kicks my butt every time!
Can i do it on exercise bike? Or only on spin bixe?
ClSes de espinng
Can we do this with upright bike?
The best rutine ever !!!
What is that at 7:46? Did the cameraman forget this was going on YouTube?
Slow your legs down…get off the bike… throw up 🤢
It is fantastic for me❤😮
“Don’t be afraid to smile” I’m doing anything but smiling girl