HIIT – 35 Minute Cycle Training Workout – Hill Training

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This indoor cycle training video is a 35 minute HIIT (high intensity interval session) which is designed to help you improve your fitness.

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Get fit with GCN! Increase your fitness and your climbing ability with this short indoor training session for turbo trainer or static bike. Designed to replicate a good session climbing big hills, this session is a great workout for the legs, core and of course to improve cardiovascular fitness. If you’re not sweating buckets at the end, you’re not doing it right!

Thanks to:
Paul Ryman: http://www.paulrymanfitness.co.uk
Nuffield Health: http://www.nuffieldhealth.com/gyms/Bristol

Music – licensed by Cue Songs
Freak Music – Get Up C’mon
Garrett Ojelay – Do It Right: http://gcn.eu/1dkf30o
White Light Parade – Get Up: http://gcn.eu/WyaOpt
Kid Massive Feat. Mark Le Sal – Life Is Better: http://gcn.eu/KJnMg8
Indivision – Inner Beauty: http://gcn.eu/VUmm4n
Cause 4 Concern – Soul: http://gcn.eu/165S9AK
The Temper Trap – Ressurection: http://gcn.eu/KJoqdx

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.

If you want to contribute captions and video info in your language, here’s the link to help out 👍 : http://gcn.eu/6G

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Music – licensed by Cue Songs

Hi, I’m Paul, and welcome to my GCN indoor cycling session. I will take you on a 35-minute cycling journey, a variety of intervals along the way. We’ll track our progression with a graph along the bottom of the screen. Throughout our session together, we’ll be riding in and out of the saddle,

And changing our hand positions. Keep sharp. We will finish with a stretch session, but to start with let’s warm up. Let’s work hard and have some fun. ♪ [music] ♪ Just warming up then, nice and easy, hand position one, relax your shoulders. ♪ [music] ♪

Let’s focus on turning those pedals all the way round. Focus both on pushing on the way down, let’s pull it all the way up as well, okay. Nice full circles. Doing circles with your feet. That’s really good, guys. Add a little bit more

Resistance if you want to. Focus on that pace, keep it nice and easy. ♪ [music] ♪ Okay, a couple minutes to go before the warm up’s over. Let’s keep those legs turning. Just increase the resistance bit by bit, making things even more challenging for you. Let’s get ready to work today.

♪ [music] ♪ Couple of minutes. ♪ [music] ♪ Shoulders. Don’t hunch and let’s keep them relaxed. Elbows in. Hands nice and light. Let’s not have white knuckle rides, just keep it nice and easy. ♪ [music] ♪ Let’s add on a little bit more resistance. Just starting to heat up,

Starting to warm up, getting those muscles nice and warm. You’re doing a good job guys, here we go. ♪ [music] ♪ Keep that cadence nice and fluid all the way round. It’s a nice start, you want to keep it going. ♪ [music] ♪

Slide your hands out to number two. Add another little bit of resistance but keep that cadence. Keep that cadence nice and fast. ♪ [music] ♪ Important today to keep hydration. Keep drinking all the way through. Thirty five minute journey, it’s going to get hot later on. ♪ [music] ♪

We’re in hand position two, make sure you don’t hunch up. Let’s relax it down. Elbows in. Focus on the bottom half down, keep your abs strong. Nice and strong for your core. Twenty seconds to go. ♪ [music] ♪ Okay guys, staying in hand position number two, we’re going to go to some seated

Flats. Here we go. Not yet, we’re just going to keep working first of all. ♪ [music] ♪ Keep that cadence nice and calm. ♪ [music] ♪ Move to position number three. ♪ [music] ♪ First effort coming up. Remember, relax. Smile. Let’s get those legs working. ♪ [music] ♪

We’re still warming up. Get ready. Here we go. Wind it up in 30 seconds. ♪ [music] ♪ Five. Keep going. Three, two, one. Easy spin. Hand position one, relax. Good. Little bit of recovery. Grab a drink. ♪ [music] ♪ We’re going to do the same again. Thirty seconds on, 30 seconds off.

Stay in hand position number one. Here we go. In ten seconds, , move to position two. If you want to go to position three, you can. Here we go. Two, one, and go. Don’t overspin. Add a little bit more resistance. Looking forward, shoulders down. Good job, guys. Heating up. Fifteen seconds to go.

♪ [music] ♪ Ten seconds. ♪ [music] ♪ Three, two, one, easy. Soft pedal. Hand position one. good job. ♪ [music] ♪ Time for one more. ♪ [music] ♪ Keep drinking, guys. ♪ [music] ♪ In five, bring it to two or to three. Up to you. Thirty second effort.

Two, one. Let’s go. Keep it under control. ♪ [music] ♪ Ten seconds. ♪ [music] ♪ Five, four, three, two, one. Easy. Good. Hand position one. ♪ [music] ♪ Good start, everybody. Keep that body nice and still in the saddle. Don’t roll with the hip. Focus all the way round. Keep great form.

♪ [music] ♪ Okay, going to a standing climb. Add the resistance. Add a little bit more. Hand position three. Two, one, up we go. Find that beat. Add a little bit more resistance if you can. Still warming it up, it’s good. ♪ [music] ♪

Add a little bit more if you can, guys. Elbows in. ♪ [music] ♪ Good, find that rhythm. ♪ [music] ♪ Keep going. ♪ [music] ♪ Nice standing climb. Get ready to sit down in three, two, one, down. Good. Hand position two. Easy spin. Little recovery. Good job. ♪ [music] ♪

Hand position two. We’re going to start a climb, so visualize climbing up a hill. It’s just going to get a little bit steeper. The resistance is going to go on. Add it on. Start to squeeze it on, move to position two. Visualize a tough climb you

Do out in the training rides. Keep the form though, guys. Squeeze a little bit more. Slow down the leg speed. Slow down the cadence. Go a little bit more. You got it, you’ll do great. ♪ [music] ♪ Okay, find that rhythm. Feel that climb. Get with that rhythm.

It’s fast, but we’re climbing. Get ready to go from two to three. Hand position two at the moment. ♪ [music] ♪ Find that rhythm [inaudible 00:10:47] more, add a little bit more resistance. Hand position three, standing climb. Up we go. ♪ [music] ♪ Good job. ♪ [music] ♪

Everyone’s on that beat, looking good. Let’s stay with that, shall we? Hand position two, sit down. Don’t touch the resistance [inaudible 00:11:18]. Add a little bit more, let’s make it harder. Find that beat, guys. One, two, three, four, five, six, seven eight, position three.

Stand up. Good. Good, everyone. Land on that beat. Climb on, well done. ♪ [music] ♪ Position two, down. Good, climbing strong. Don’t touch that resistance. Don’t hunch up, guys. Relax. Look forward. ♪ [music] ♪ Hand position three, a little bit more, and stand. ♪ [music] ♪ Elbows in. Shoulders down. Keep breathing.

♪ [music] ♪ Add a little bit more resistance, don’t keep the pedals pumping. Position three, keep climbing. Fifteen seconds, come on. ♪ [music] ♪ Five seconds, we’re going to sit down. Take a little bit of resistance off. Three, two, one. Down. Good. Hand position two. Keep climbing,

Just take a little bit off. Little breather, going up again. Hand position three. A little bit more resistance. Three, two, one, standing climb. Good. Good job. Forty five seconds to go. Keep that body nice and still. Keep those hips pumping. ♪ [music] ♪

Concentrate. Thirty seconds to the top of this climb. One more notch and you go it. Keep with the beat. ♪ [music] ♪ Warming it up. Twenty seconds left. Keep that body still, good. Keep climbing. Fifteen seconds, we’re going to sit down. No one touch the

Resistance. Get ready, here we go. Five seconds. Hand position two. Sit down and climb, climb, keep climbing. ♪ [music] ♪ Hand position two. Here we go. We’re getting steeper again. Into the mountains. A mountainous climb. So find that beat. Get with everybody. Hand position two.

We’re at rate seven, seven and a half, out of ten. So the leg speed is slowed down. Visualize that mountain. ♪ [music] ♪ Just a little bit more resistance. Good. Keep up with that beat. Don’t tighten up. Seated climb, guys. Good. ♪ [music] ♪

Stay seated. Sit back in the saddle, keep the upper body nice and still. Little bit more resistance. ♪ [music] ♪ It’s getting steeper, guys. Keep the body still, let’s run. Let’s get those legs nice and strong. Find that beat, keep with it. ♪ [music] ♪

Seated hand position two. Relaxing the hand, relaxing the elbows, relaxing shoulders. One more notch. Seated climb, come on. Build to six. Let’s get strong. ♪ [music] ♪ Good, get on that beat. Add a little bit more. Good. ♪ [music] ♪

Nice, long, steady climb. Who’s got a little bit more for me? Add it on. Good job, everyone. Starting to work a little bit harder. Starting to warm up a bit. Keep that body still. Focus on those pedals, all the way round. Little bit more resistance, come on. One more notch. ♪ [music] ♪

Good job. Come on, breathe. Relax. One more notch. Position two. ♪ [music] ♪ Hand position three, here we go. Get ready to stand up. Just a short climb, stretch out our [inaudible 0:17:22]. ♪ [music] ♪ One more notch. Keep climbing. Keep climbing, get those legs burning. ♪ [music] ♪

It’s getting steeper. Add another one. Add another one. All right, it’s getting really steep. [inaudible 00:17:51], add a little bit more. Hand position three. Keep your body still, don’t rock, guys. One more notch. Hand position three, two, , one, up. Good. Don’t overspin it. Keep with the beat. One, two, three, four. Good.

♪ [music] ♪ Two, one, down. Good. Hand position three. Keep working. ♪ [music] ♪ Two, one, up we go. ♪ [music] ♪ Three, two, one. Down. Good. ♪ [music] ♪ Up again in three, two, one. Up. Good. Keep your form. Keep your form and let it go. ♪ [music] ♪

Three, two, one, and down. Keep pedaling, position two. Climbing hard, good. Working hard. Working hard. To the top. ♪ [music] ♪ Easy spin, guys, easy spin. Good. Good, recovery. Grab a drink. ♪ [music] ♪ Okay, this is going to be horrible. I’m not going to lie, okay?

It’s going to be nice and quick, let’s go, position three. Everybody add their resistance on. Anybody like drum and bass? No, good, well done. Okay, just spin. Be prepared to go up very quickly. So the resistance’s still on, we’re not easy now. We’re still climbing inside of that mountain range.

Hand position three. Little bit more resistance, here we go. Two, one, up. Nice light feet. Dancing on the pedals, guys. ♪ [music] ♪ Keep it in guys, keep the beat, don’t let be left behind. Ready? Go. ♪ [music] ♪ Keep with that. One, two, three, four. ♪ [music] ♪

Touch more resistance if you can. Good. ♪ [music] ♪ Keep that body nice and still. Let the legs do the work. Don’t lose that beat, otherwise you’ll be left behind. Keep going. ♪ [music] ♪ In a minute we’re going to be doing jumps. We’re going to stand up and sit down.

♪ [music] ♪ Keep going. We’re going to sit down in ten seconds. No one’s going to touch the resistance. Ten seconds, keep working. Keep the arms straight, relax your shoulders. Three, two, one, down. Good. Keep with that beat. Up again in five, three, two, up. ♪ [music] ♪

Over the bars. Relax your shoulders. Looking forward. ♪ [music] ♪ Hold on, ten seconds. Three, two, one. Sit down. Spin. Good, recovery. Position two. Here we go again, position three. Up in two, one, go. Two minutes to go, guys. Keep with that. Who’s warming up now?

Not yet? Let’s have one more notch here, come on. Let’s work hard. Keep your form. Three, two, one, down. Five seconds, up again. Two, one, up. Let’s go, guys, hold it together. Breathe. Keep it fluid, keep it relaxed. ♪ [music] ♪ Five seconds, sitting down. Two, one, down. ♪ [music] ♪

Here we go, guys. Last two. Two, one, up we go. Half a turn. We’re at rate seven and a half, eight out of ten. You’re doing really good. Elite athletes today. Tough team. Keep working. Five seconds. Three, two, one, down. Good. Position two to three. One more, everyone. Five seconds.

Three, two, one, up. Good. Keeping the beat to the finish. You’re nearly there. Hold on. There it is. That ten up, ten down, that’s it. ♪ [music] ♪ Three, two, one, sit down. Recovery spin. Good. ♪ [music] ♪ Recovery. Grab a drink, everyone. ♪ [music] ♪

Relax. Breathe. Good job. Let’s concentrate, you’re nearly there. Journey’s nearly done. We’re going to go 60 seconds standing. Fast. Then a 30 second recovery, back down. Okay, imagine. We’re not [inaudible 00:24:59] right now, okay? It’s going to be quick. Still an incline,

Okay? We’re not having it flat today. Here we go, ready? Hand position three. Little bit more resistance. Who’s got 60 seconds in him? Here we go, ready? Stand up. Come on, find that rhythm. Got to be quick. Add the resistance, don’t overspin it. Look at my feet. Keep with that.

One, two, three, four, good. ♪ [music] ♪ Concentrate. ♪ [music] ♪ Half a turn more. Keep the legs spinning though, guys. Come on, keep working hard. ♪ [music] ♪ Twenty seconds. ♪ [music] ♪ Standing effort, doing really well. Don’t let the back drop, keep nice and straight. Keep going. ♪ [music] ♪

Five seconds, we’re going to sit down. Position one. Fast spin, ready? Two, one, down. Easy. Take a little bit off. Fast recovery, spin those legs. Get ready to go again, that was really good. ♪ [music] ♪ Fifteen seconds. Start to creep your resistance, [inaudible 00:26:40] your

Resistance. Add it on bit by bit. Bit more, hand position three. Ready, up we go. Fast beat. ♪ [music] ♪ Come on, guys. A little bit more. Work a little bit harder. Keep that beat. Keep the body still. Elbows in. Together. Let’s work together. ♪ [music] ♪ Half a notch more.

♪ [music] ♪ Thirty seconds to go. Breathe. Relax. Keep the body nice and still. ♪ [music] ♪ Fifteen seconds. Come on, let’s go. ♪ [music] ♪ Eight seconds. Come on, keep climbing. Keep working, pedaling fast. We’re going to sit down in three, two, one. Resistance and easy spin,

Recover. Good. Fast legs. Breathe, take a drink on board. Nice, deep breath. Thirty seconds recovery , then we go in again. One more. Ten seconds. Cover the resistance. Squeeze it on. Bit by bit. Five seconds, be prepped. [inaudible 00:28:16] three, up we go. Last standing minute,

Guys. Let’s give everything we can, eh? A little bit more. Keep those legs turning. Keep it switched on the whole time. We’re light, we’re dancing on the pedals. So keep it going. ♪ [music] ♪ Thirty seconds, come on. Keep that body still. No rocking. ♪ [music] ♪

Elbows in. Hands nice and light. Light grip. Twenty seconds. ♪ [music] ♪ In ten seconds, we’re going to sit down. We’re not going to touch the resistance, but we’re going to pedal really fast at thirty seconds in position one.

Here we go, two, one, down. Good. Working hard, let’s get faster than the beat. Pumping those legs, hand position one. Good. Let’s get faster than the beat guys. Fifteen seconds. Keep pumping. Elbows in. Looking where you’re going. Ten to go. Five, three, two, one. Recovery. Good. Position two, easy spin. Good job.

♪ [music] ♪ Good job. Hand position one, everyone. Have a drink. We’re just going to spin it out. For the next few minutes, let the heart rates come down. ♪ [music] ♪ Okay guys, good job everyone. Hand position number one. Easy spin.

Let’s get our cadence back up. Hundred RPM. Let’s flush out all the lactic acid. ♪ [music] ♪ Just wind it down, good. But keep that cadence up, we’re just getting our breathing going. It’s really important after a spin session, you spin it out.

Otherwise you’re going to be full of lactic and let’s get rid of it. ♪ [music] ♪ Good, keep that cadence nice and quick. Let’s keep great form. Let’s keep smiling. At least look like you’ve had a good time. ♪ [music] ♪ Good job everyone, keep spinning. [inaudible 00:33:13], we’re going to jump

Off, do some press ups, few burpees. We’re going to jump off, do some stretching together. ♪ [music] ♪ Starting the position guys. Slowing down the legs. We’re coming to a stop. We’re starting to slow it down, good. Good. Then when you’re ready, hit the stop button. Exit the vehicle very carefully.

♪ [music] ♪ Okay. When you’re ready then, put them in a quad stretch. Let’s keep great posture throughout the stretch session. ♪ [music] ♪ Okay, change sides. ♪ [music] ♪ Nice, long posture. Shoulders back. Looking forward. ♪ [music] ♪ Okay, find a little bit of space. Come down. Touch your toes.

♪ [music] ♪ Slowly come up. One foot forward, one foot back. Stretch out through the lower leg. Keep your posture tall. ♪ [music] ♪