After a couple of weeks off the bike with the Christmas break, this is a perfect session to kick-start your cycling fitness for 2024! This is an intense session that is bound to help you get your sweat on!
00:00 - 1 mins @ 1/10 (80 rpm)
01:00 - 0.5 mins @ 4/10 (80 rpm)
01:30 - 1 mins @ 2/10 (80 rpm)
02:30 - 0.5 mins @ 4/10 (80 rpm)
03:00 - 2 mins @ 2/10 (80 rpm)
05:00 - 0.5 mins @ 7/10 (80 rpm)
05:30 - 0.5 mins @ 5/10 (80 rpm)
06:00 - 1 mins @ 7/10 (80 rpm)
07:00 - 0.5 mins @ 9/10 (100 rpm)
07:30 - 2 mins @ 2/10 (80 rpm)
09:30 - 1 mins @ 8/10 (80 rpm)
10:30 - 0.5 mins @ 5/10 (80 rpm)
11:00 - 0.5 mins @ 8/10 (80 rpm)
11:30 - 2 mins @ 3/10 (80 rpm)
13:30 - 3 mins @ 7/10 (80 rpm)
16:30 - 2 mins @ 9/10 (100 rpm)
18:30 - 2 mins @ 3/10 (80 rpm)
20:30 - 0.5 mins @ 7/10 (80 rpm)
21:00 - 0.5 mins @ 9/10 (100 rpm)
21:30 - 1 mins @ 7/10 (80 rpm)
22:30 - 2 mins @ 3/10 (80 rpm)
24:30 - 0.5 mins @ 7/10 (80 rpm)
25:00 - 0.5 mins @ 9/10 (100 rpm)
25:30 - 0.5 mins @ 7/10 (80 rpm)
26:00 - 0.5 mins @ 9/10 (100 rpm)
26:30 - 1 mins @ 2/10 (80 rpm)
27:30 - 0.5 mins @ 10/10 (100 rpm)
28:00 - 2 mins @ 1/10 (80 rpm)
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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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The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
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Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
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