20 Minute High Intensity Indoor Cycling Workout

20 Minute High Intensity Indoor Cycling Workout

This session is only 20 minutes long, so
it makes it ideal for people who have a busy lifestyle. You can fit it into your
day first thing when you get up or at lunch time or when you get back home from
work. The key thing about this session is it’s only 20 minutes long, so make it
count. The intervals are going to be really high intensity and what that means
is that recovery intervals are a little bit longer. So how will it work? There
will be a total of eight intervals. The maximum duration will be 1 minute or
60 seconds. You will start off with a four-minute warm up and finish with cool
down. Start by getting your heart rate up reasonably quickly because the first
interval is 30 seconds flat out and that is in exactly four minutes from now. ♪ [music] ♪ This is only a short session, so for those
30 seconds, give it all you’ve got, your maximum effort. ♪ [music] ♪ Choose a gear that you can maintain for
the duration and start turning from the go. After the interval, you’ll have a
minute and a half easy. ♪ [music] ♪ You’re two minutes through or halfway
through the warm up now. The first interval is going to be
30 seconds long. ♪ [music] ♪ Ninety seconds to go. ♪ [music] ♪ Sixty seconds to go. ♪ [music] ♪ Forty five seconds to go. ♪ [music] ♪ Now, you’ve got 30 seconds before
the first interval. In a few seconds, start by selecting
the gear you want to start with. Stay in the saddle seated. ♪ [music] ♪ That’s the warm up completed. Now let’s
get this session going. Five, four, three, two, one. Thirty
seconds flat out. ♪ [music] ♪ Halfway through. ♪ [music] ♪ Ten seconds to go. ♪ [music] ♪ Three, two, one, and recover for one
minute and a half now. ♪ [music] ♪ This is a pyramid session so each interval
is going to get longer before they go back to shorter intervals. Remember, the
maximum duration is 60 seconds. ♪ [music] ♪ There is one minute now before the start
of the next interval. It’s going to be the same thing but 15
seconds longer, so 45 seconds long. ♪ [music] ♪ Thirty seconds to go. ♪ [music] ♪ Ten seconds to go. Get into gear. ♪ [music] ♪ Five, four, three, two, one. Forty five
seconds flat out. ♪ [music] ♪ That’s halfway. ♪ [music] ♪ Fifteen seconds. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one. Easy. ♪ [music] ♪ Okay, two minutes easy now. Next up
is the longest interval of the session, but it’s only 60 seconds long and you’ll
feel fitter for it, honest. ♪ [music] ♪ That’s one minute completed of the two
minutes recovery. ♪ [music] ♪ Thirty seconds to go. ♪ [music] ♪ Ten seconds. Select a bigger gear. ♪ [music] ♪ Three, two, one. ♪ [music] ♪ Twenty five seconds to go. ♪ [music] ♪ Fifteen. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one. Easy. Okay. Another two minutes easy again now
before the interval durations get shorter. ♪ [music] ♪ The next one is 45 seconds followed by
a minute and a half easy. ♪ [music] ♪ Thirty more seconds before we start the
next 45-second interval. ♪ [music] ♪ Fifteen to go. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one. Forty five
seconds flat out. ♪ [music] ♪ Thirty to go. ♪ [music] ♪ Fifteen. ♪ [music] ♪ Ten. ♪ [music] ♪ Four, three, two, one. Easy. ♪ [music] ♪ Good effort. You’re looking strong. You
have a minute and a half now to recover before the last 30 seconds. ♪ [music] ♪ This will be at almost a sprint effort.
You’ve been warned. ♪ [music] ♪ After the recovery, there are going to be
two 10-second maximum efforts sandwiched with 50 seconds at a slightly easier
tempo. Ten seconds to go. Five, four, three, two, one. Thirty
seconds flat out. ♪ [music] ♪ Come on, it’s the last long interval. You’re halfway through now. ♪ [music] ♪ Five seconds and that’s it, easy again for
a minute and a half. ♪ [music] ♪ Next up, 10 seconds sprint, 50 seconds,
10 seconds sprint, then you’re done. ♪ [music] ♪ Halfway through the recovery now. ♪ [music] ♪ Fifteen seconds of recovery to go. Ten seconds. Get into your gear. Five, four, three, two, one. Ten seconds. Five, four, three, two, one. Fifty
seconds. ♪ [music] ♪ Next one’s the very last interval. Only 10
seconds, give it everything. ♪ [music] ♪ Twenty seconds to go. Fifteen. ♪ [music] ♪ Five, four, three, two, one. Ten
seconds flat out. Come on! Five, four, three, two, one.
That’s the session completed. Well done! ♪ [music] ♪ Two minutes, fifty seconds warm down. ♪ [music] ♪ Feel that lactic acid in your legs. ♪ [music] ♪ One minute to go. ♪ [music] ♪ Thirty seconds. ♪ [music] ♪ Ten seconds. Good job! ♪ [music] ♪


  • 808miniyogini

    March 6, 2015

    This workout is fast and makes you sweat. If you don't have much time and looking for a good workout this is a great one! Great video GCN 🙂

  • Jimmy Roland

    March 9, 2015

    Great Training Video thanks..GCN

  • Fahad Nasir Hussain

    March 21, 2015

    I need to improve for (very) steep mountain rides. Does this high intensity work out help steep ride training as well? 

  • Jimmy Nguyen

    March 26, 2015

    I like this video but the sound mixing is terrible,  You can barely hear the music.  What is that about turn up the music a lot so that we can hear it while we are training.  

  • Eren20

    March 31, 2015

    I would just like to know how many calories you burn in this session?

  • RussianBlueKat

    April 1, 2015

    Where are the female riders??? 

  • Artioli McYourie

    April 2, 2015

    This turned me on

  • Antoinette Galindo

    April 3, 2015

    Thank you for this! The female voice over really helped push me through this awesome workout!

  • Ilyas AlZadjali

    April 5, 2015

    I am really interested in the workouts provided in the channel but my question is that what do I need in addition to my home trainer to try the workouts? Plus, while watching the videos I did not see anything about gears, so what about gears? is it up to me and all I have is to keep myself in the same level with the athletes or is it something else?


  • Steve McQueen

    April 30, 2015

    Hi Guys, just discovered your youtube channel and I love it. gave this a whirl tonight as it was something different and really enjoyed it. As a 48 yr bloke trying to lose weight, 20 mins was just about enough! I was just wondering if you knew how far each of you travelled. I know mileage on turbos can be a bit of a crude estimation but I would like the think that the fitter I get, the faster I can pedal and therefore go further in the 20 mins – I wont post my first mileage for fear of giving you all a fit of the giggles!

  • Anthony Lock

    May 14, 2015

    Hi guys just done this workout and found it great, I've recently found your channel and procrastinating massively watching all the videos, as ive got my 4th year uni exams coming up. So say i want to do 20-30 mins on the turbo each day but dont really fancy doing this everyday what else can you recommend?

  • Johnson Jason

    May 15, 2015

    It was very awesome for my exercise life. Thank you your youtube channel.
    I love it 🙂

  • mrdarryl2row

    May 18, 2015

    Thanks fellas. Makes indoor cycling less boring!

  • smcg

    June 9, 2015

    This made me sweat and it left me a bit light headed but it felt good – so im going to do this every second day.

  • freedom

    June 13, 2015

    as a female im going to give it my best shot best vid ive seen the rest of spin stuff not for me thanks

  • Jean Guibolle

    June 15, 2015

    Hi there!
    I'm wondering about the properties you're developping with this kind of workout? Stamina, PMA, strenght?
    Interesting workout anyway!

  • Angela Banach

    July 1, 2015

    Looks pretty hard.  I will try it in my spin class tomorrow…..

  • Jonathan Fry

    July 4, 2015

    Hi GCN, could I use this intense workout everyday? If not, what should I be doing on the "off days"?  I always learn something whenever I watch any of your videos.

  • AlphaHockey

    July 14, 2015

    From what I hear this is supposed to be excellent for hockey conditioning, so we'll see! Definitely got my legs and heart pumping like hockey would!

  • William Emmett

    July 18, 2015

    Hey what do you guys think is better rollers or trainer?  Any suggestions GCN?

  • Fat Bastard

    August 6, 2015

    during my HIT cycling training i watch the video… they become like training mates to me

  • MrDaveCee

    September 1, 2015

    Would doing this twice within an hours trainer session be a daft idea?

  • Mikey Almond

    September 19, 2015

    I luv it,,

  • Paul Mcgrath

    September 19, 2015

    i done this workout every day for 5 weeks and felt brilliant afterwards unfortunately ive since stopped using the bike and 6 months later i now feel and look like a sack of shit i now way 18 stone 4 so the bike and this workout is going to have to return to my daily schedule so here goes.

  • justhateme israel

    October 19, 2015

    I had a patella tendon repair surgery for my ruptured patellar tendon. I'm 4 months post surgery now. Used to be a jogger. I'm doing stationary bikes in my therapy sessions and even bought one for my home use. Was bored immediately since I didn't really feel like I was getting the workout I did when jogging. But that was only out of ignorance. I didn't know that there were several types of exercise bikes out there. What I was using before was the recumbent bike. Very easy to use but then I got myself a spin bike. I had no idea nor even heard of this before so I just hopped in like I did with other stationary bikes and just started riding fast… Didn't even last 3 minutes. Was exhausted and grasping for air. I rode a an outdoor bike before and could've sworn that it wasn't nearly this exhausting and demanding. Glad I bought one. I may not be able jog yet but I'm really happy with this for now. I'm still finding the right workout for me at the beginner level. Hard to do at first since I was convinced that I was ready for more intense bike routines since I was fit and active prior to injury. But this ain't as easy as it looked. At least not for me. Thanks for this video. Hopefully in a few weeks time I can do a workout similar to this

  • nightfly222

    October 31, 2015

    Love it, use almost everyday sometime twice a day. Hate riding indoor but twenty minutes which short and to the point makes it almost tolerable. Plus the music is not to bad.

  • Javier

    November 1, 2015

    Dan sounds a little feminine.. maybe is the mic?

  • ret ard

    November 12, 2015

    one of the hardest sessions i have done

  • Nick Bowen

    November 25, 2015

    Definitely a high intensity workout, made my legs feel like jelly afterwards though

  • Ian Purcell

    November 26, 2015

    Hi GCN, could you let me know what software you use for the group HR info on the screen please?

  • achaarpickler

    December 23, 2015

    Great workout. planning to do this twice or thrice a week

  • Ashish Rana

    December 24, 2015

    should i change the resistance of my stationary bike during interval or just pedal fast.?

  • Carol Fare

    December 26, 2015

    Definitely intense

  • Carol Fare

    December 26, 2015

    Sat on my bike for a while afterwards

  • Maglia Nera

    December 27, 2015

    multiple languages video! great technology.

  • Carol Fare

    December 27, 2015

    Definitely need new indoor training tyre

  • 파워디렉터강좌

    January 4, 2016

    This is really awesome program. Thanks GCN.

  • Abnsdllnnlosnfd

    January 8, 2016

    LOL 101% of his maximum heart rate! Does that mean his heart exploded???

  • wb

    January 12, 2016

    Why do i see Korean…?

  • アームストロング

    January 12, 2016


  • Maria Jurj-Tudoran

    January 18, 2016

    how many calories do you burn with this workout?

  • GIBSONstudios

    January 21, 2016

    Just done this bad boy tonight! I never knew I could sweat so much!! Thanks :-))

  • flying frenchman

    January 23, 2016

    Hi, I have a lot of weight to lose. I picked u0 my bike and I am in the market for a magnetic indoor trainer. Quick questions: what are the recommended % of max HR for recovery and effort in your videos? (some riders seem to stay in mid 80s while others are near 100% during effort). Is it recovery @ zone 2 and effort at zone 4/5?Do you have a rough idea of how many calories I can expect to burn in a 20mins session such as this one? (I believe there will be additional Cal burn throughout a day). Thanks!

  • Maxime Toulliou

    February 7, 2016

    Brutal …

  • Andrew Jondreau

    February 11, 2016

    Great workout, though I had to mute it because the gal talks waaaaaaay too much. Fortunately it's the only one of your plethora of great videos I feel this way about. Keep it up!

  • Rey Michael Quibel

    February 13, 2016

    sir can you explain about the levels? is it about the sprocket levels?


    February 18, 2016

    Hi.. you have many videos.. is this one of your hardest ones?
    I do this currently three times a week and between the days i go swimming (relaxed).

  • Zhou Jemieur

    February 24, 2016

    I burned 173 calories during this exercise

  • Adam Deez

    March 8, 2016

    That was a good one. Packed a lot into 20 mins.

  • Joe Marsh

    March 12, 2016

    what equipment are you using for monitoring and real time data on the tv screen

  • Coach Matt

    March 17, 2016

    Worked this little gem into my routine yesterday – hitting zone 5C ( @ 168-173 Max HR ) on my intervals. Good Lord was that tough – but totally enjoyable. I'm 58, male and getting ready for race season. Currently doing 2 hard days a week ( Wed & Sun ) it was great – plan on doing it again. Dan & Si !

  • shrtazguy

    April 15, 2016

    I am totally starting this

  • B3nso90

    May 19, 2016

    Hi GCN, what trainers are you guys using in this session?

  • Stefanie with an F

    May 24, 2016

    Is this good for losing weight

  • Jurek009

    June 14, 2016

    I live for that song on the last 30 second interval. Great energy.

  • Shanwell Gardiner

    June 21, 2016

    Hello GCN. Which program/App are you using for heart rate and effort level info? I use the wahoo fitness app for heart rate info but there is no effort level info shown. Thx

  • Derek Boehning Anderson

    June 25, 2016

    +Global Cycling Network Great videos. I downloaded several videos to use when the wi-fi at the gym is sketchy. They have a giant QR code that is in the top left that isn't normally there when streaming… any way around this?

  • Coffee And Create

    July 3, 2016

    I wish they would show the names, careers and tips from the lady cyclists too. Maybe it's a safety issue? 🙁
    Both are great workouts though.

  • Javier Rodriguez

    July 12, 2016

    Which gear should i use:?

  • Don't Read My Profile Picture

    October 14, 2016

    I ride a mountain bike because I don't feel like buying a road bike for exercise if all that matters is the exercise (not the speed)

  • 정준영

    November 20, 2016

    i think this is perfect! !!!!!!

  • Catalin P

    December 13, 2016

    too bad for adverts. if do not go, will not attempt it again. frustrating to be interrupted twice during this short routine

  • Unicorn Hunter

    February 4, 2017

    Could you lay off the air horn?

  • Ma. Eugenia Bon

    May 19, 2017

    So good!!! Thanks for sharing 🚴🏼‍♀️👏🏼

  • clarisse ogsimer

    August 1, 2017

    my dad made me do this workout three times a day and im only 11 yrs old

  • Fire Egg

    August 20, 2017

    제목 한국어다

  • Cheryl W

    September 21, 2017

    Great session

  • Chunky Lulu

    October 10, 2017

    great workout

  • rovershut22

    November 1, 2017

    perfect workout!

  • Carlos Diego

    December 5, 2017

    What type of hear rate sensor is used to show in the monitors?

  • Sreenivas Rao

    December 8, 2017

    Thanks. Feels good after the workout. I am 60 yrs old and just finished a 21k half marathon. Routine really works wonders.

  • DTeakell

    December 19, 2017

    Good music choise

  • Alper Avşar

    January 20, 2018

    The cycle I use at the gym has 32 levels. So should I assume level 6 in this exercise equal to level 32 at the gym?

  • Lance O

    February 5, 2018

    Good workout! Your videos have really improved over the years.


    February 19, 2018

    Thanks. I use always when do exercise

  • Zachary Parsons

    February 20, 2018

    i want to find that woman and hurt her the way she hurt me!!!!!

  • Lulu Blanco

    March 6, 2018


  • mei lime

    March 10, 2018

    nice workout

  • Lau Sosa

    May 4, 2018


  • Micky

    May 7, 2018

    What gear do you use for this

  • Jenny T

    June 1, 2018

    Decent workout. Possibly worst voiceover ever.

  • SebGill London86

    July 20, 2018

    Great HIIT workout but it's a shame we couldn't here the Dan Lloyd – always prefer to hear the actual riders rather than an anonymous American voice. Otherwise am loving these videos down the gym!

  • Jose Calvo

    July 27, 2018

    Man nice….. this was a work out. I thought buying my spin bike was a waste of money until I found this u tube channel. Thanks fellas 👏

  • bestplayer08

    August 11, 2018

    I do this not cycle but stepper. It's some kind of 20mins hell.

  • Mohammed EL

    August 19, 2018

    Great session. Not for kidding . It's a pro workout. Thank you so much. CGN is the best I never seen on Youtube.

  • Henk van der Weerdt

    September 8, 2018

    Really good session. Like the back 2 back part the final part.
    One question. Is the final recovery part not a little too short? My last session i tried a little longer cooldown and that was giving me some better feelling the next day.

  • 조휘소

    December 22, 2018

    Surely encourages me not to give up too early..
    Feels like I got many companions to help me keep going..

  • Yossin Sahigara

    December 28, 2018

    Wat is the level of intensity during sprints

  • Johnny Chem

    January 26, 2019

    What’s the ball park calorie burn on this work out? My Watch says 150 active calories which does sound right

  • n'golo kanté

    February 15, 2019

    Plz korea language


    April 3, 2019

    Hot damn!!!! That was awesomely sweaty and good. Thanks gor kicking my butt👍🏽

  • Dominic McCartan

    April 17, 2019

    Hi GCN, I’ve got a Tacx Flux smart trainer that I’m having a many issues with, for one there’s no On/Off button, then I have wait up 10 mins until it’s decided to connect to the Tacx app. There are no training tips on YouTube and as a keen MTB’er I’m using it for fitness, there are very few shorter programs, most being epic Alpine climbs. You have the option to make your own, but with no instructions I’m lost… I’ve used your 20 minute high intensity workout everyday on a cheap trainer and found it very helpful. So this morning I tried watch your video and use the Tacx app, of cause no joy. This is after I blew up the first one and Wiggle took over a year to replace it and wouldn’t refund me. Also why don’t they give you front wheel riser in the box with the expensive trainer ! Kind of wishing I hadn’t laid out so much money and stuck with my 100 quid trainer 🤨

  • Leoš Gronych

    May 28, 2019

    i used this training already for getting in shape few years ago and it is really great (always felt like dying afterwards), great results really soon, however i got lazy and fat, so now starting from scratch again

  • 맑고 향기롭게

    July 9, 2019

    땀 장난아님^^

  • bump2slim

    July 10, 2019

    Amazing workout

  • RoadBikeRoutes indoor cycling

    July 12, 2019

    Do you know our videos for indoor cycling?

  • alf moon

    July 23, 2019

    Very very good….thank’s

  • Armah The Trainer

    July 27, 2019

    GREAT HIIT SESSION! 🔥 That was just what I needed. I was thinking about a long session but I'm glad I did this one. It KILLED me. 💀 😝 But I'm stronger for it. 💪🏾 Thanks. 🙌🏾

  • Benjamin S. Frost

    September 18, 2019

    Thanks again! Wicked session and great tunes!

  • cliff cox

    September 30, 2019

    I've said it before. these guys at GCN really work for their vids.


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