Welcome to the fourth HIIT indoor cycling workout on GCN Training! Today's workout is an intense workout with ramps, sprints, and no rest! It's perfect for those who want to get some quality training in with just half and hour to spare!

The session is:
Duration Effort Level Cadence Running Time
5 Min warm up ramp 5 Start at 1 work up to 9 90 05:00
1 min rest 1 1 60 06:00
15 second sprint 0.15 10 100+. 06:15
5 min ramp 5 7-9 90 11:15
15 second sprint 0.15 10 100+. 11:30
5 min ramp 5 7-9 90 16:30
15 second sprint 0.15 10 100+ 16:45
5 min ramp 5 7-9 90 21:45
15 second sprint 0.15 10 100+. 22:00
5 min ramp 5 7-9 90 27:00
Cool down 3 1 60 30:00

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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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