HIIT Indoor Cycling Workout | 25 Minute Sprint Intervals


(upbeat music) – Welcome to GCN indoor training session. In this session we’re
gonna be taking you through some anaerobic sprint
efforts on the Passo Sella. I have to say that I was never
much good at sprint efforts. What about you James did
you ever do this kind of training? – Yes, I did a fair
bit when it was getting close to those crit sessions
to up my VO2 max really. – Yeah, it was pretty
important for the kind of races you were doing and I probably
should’ve been doing them as well. Anyway, I’m gonna be training
on an Elite Drivo II. – Yeah, and I’ve gone for the Direto. – And, it’s a very short, I
wouldn’t say sweet session but it’s definitely time efficient. I’d say short and painful. What do you reckon? Under 30 minutes. Done and dusted, which
is pretty good really, for an efficient training session. Gonna start with a seven
minute progressive warm up. So, we’re gonna start out pretty easy. Gradually ramp it up
and maybe even include some little surges in
there just to make sure you are totally ready
for the first effort. Let’s get stuck in. Oh, I’m out of breath already James. – [James] I know. I would just mention make
sure you’re getting your fluids on board. – Yep, not so much that you
need to get off and pee. – No (Emma laughs) No (laughs) but keep hydrated. It’s a short session but
it is a hard session. So, you will get a sweat on. – I often feel, I find
that after indoor training sessions I am dehydrated
for the rest of the day because I sweat so much
and then forget to drink enough. Don’t make the same mistake as me. (upbeat music) – [James] That RPM doesn’t
need to be massive. – [Emma] Nope – [James] But enough just
to spin those legs off. – [Emma] Easy riding but, like I say, include some surges. Don’t wanna be cruising
in zone one for the whole of the warm up. (upbeat music) – [James] If you are
wearing a heart rate monitor you might see it, or you
will see it start to increase as you get through the warm up. – Yep, get your heart
rate drift going on for the whole session of course. We’re gonna talk you
through the session in terms of perceived exertion but
if you have a power meter, well that’s pretty
helpful for these training sessions as well. Heart rate, you can use
to assess your effort. The problem with that
is, of course, that it drifts both, there’s a
time lag when you start an effort and it drifts during an effort and during the whole session, so if you’re trying to hold the same
heart rate at the end that you were holding
at the beginning you’re gonna end up riding too easy at the end and possibly too hard at the start. (heavy breathing) – [James] You are joining
us in the gorgeous Alta Badia, region which is
just incredible to ride in, isn’t it? – [Emma] And given that
today it happens to be raining and gray and cold outside, I have to say that seeing the blue sky and the summer vegetation
is quite a nice way to escape really. – [James] We are on board with Chris Opie, resident sprinter. – [Emma] Right. – [James] So we watch and see
how he gets on up this climb. (upbeat music) Three minutes and 40 to go of your warmup. Feel free to put in those bursts. All those little efforts just to make sure your legs are fully warmed up. I’ve got a bit of a
higher cadence than Emma . – Yeah. (James laughs) Don’t have enough power do I? (upbeat music) – Do you do these kinds
of efforts before a time trial or was it more of a temper effort? – Yeah, so funnily enough
warming up for time trials is probably my least favorite
thing out of anything in cycling. I just, such a stressful time. It’s given me a real sort of anxiety about warming up now
and I just hate it so, yeah I think my warm up for
time trial would include some one minute efforts
over threshold to make the time trial effort feel
easy, relatively really, but, yeah progressive warm
up with some one minute efforts, some two minute efforts, but really my time travel
amount is always pretty short because you don’t wanna
waste the energy you need for the race. That’s a key thing that some
people forget when they’re warming up for time
trials or indeed any race. So, keep it short and sweet. I just remember the
pressure mounting mentally for a time trial. Getting all kind of
nervous and that whole, oh no is there gonna
be a queue for the loo before I have to start. Getting in and out of a
skin suit to go to the loo just before a time trial is a real pain. Anyway… Don’t have to do that anymore. – No. You should start feeling warm now. I can definitely feel
the sweat about to start. Heart rate definitely rising. – You should be ramping up to about, sort of, 5 out of ten on the effort scale. So, if you want to be
feeling it and feel like you’re working, your
legs need to be reminded that you’re a cyclist. (upbeat music) – In these efforts you
can get out of the saddle if you would like. – I’m gonna have to yeah. – But feel free also to sit in your saddle and hold that high tempo. – Yep, and so you should
have done your surges by now if you’re gonna do them. In your warmup, you’ve got
less than a minute left. Now bear in mind that when
it comes to a 30 second all out sprint you need
appropriate resistance so if you’ve programmed
your wahoo or your smart trainer to provide that resistance to you you just need to set off your intervals start at the right time. If you’re gonna do it
manually you wanna make sure you’re in the right gear
before you start the sprint because otherwise you
waste 10 seconds of your 30 second sprint just in changing gear. So, getting close now so I’m gonna move up the big ring. – [James] I’ll do the same. Oh I feel it now. – [Emma] I’m not gonna be
talking much during the sprint efforts so let’s
just say that in terms of effort level you want 11 out of 10. Truly everything you’ve
got for 30 seconds, flat stick, if you’ve got
power meter it’s about twice your FTP. Right. – Five, four, three, two, one. All right, lift it now. Short. Hard. (uptempo music) (heavy breathing) 15 seconds to go. Come on now. Eight, seven, six, three, two and back on. – Now you got three
minutes. Spin your legs out. So get into a nice small gear. Keep spinning. Your legs should have
hurt during that effort, so you wanna spin the legs out, throw out the lactate. Breathe deeply. It’s a very good opportunity
to practice slower breathing. (heavy breathing) Don’t know how you managed to
speak whilst during that one James. You’re actually doing
the right power as well. – It’s the first effort. – Yeah, so the three
minutes of recovery between your sprint efforts in this session, well they do allow for
total recovery of your cardiovascular system but
your legs will get more tired. So, (inaudible) but you should
try and avoid over killing it in the very first sprint effort. I can because I’m such a
diesel that I can barely get to one and half times
my FTP let alone twice. Basically, you want to
still be trying to put out the same power your final
sprint effort as you did in the first one. (heavy breathing) Now in total we’re doing, we’re doing five of
those 30 second efforts. (upbeat music) (heavy breathing) Half your recovery done. You should be starting
to feel human again. (car driving) (upbeat music) – [James] Nearly a minute
to go till the next effort. Start thinking about it. Start thinking why is it
about what gear you choose. If you need to. – [Emma] Start thinking
about what you might do differently compared
to the previous effort if you started in too small
a gear or too high a gear. I started in too big a gear. I wanna spin up
– Yeah, I could see you jump out the saddle. Feel free to do that if
you wanna (inaudible) On top of the gear and then
for the last 15 seconds you can sit back in the
saddle just to hold on for the longevity of the effort. – [Emma] At the moment we’re about level two out of 10 in terms of effort. I’m spinning along at about half my FTP. Right, coming up to it now. Got 15 seconds to go. Big ring. Get on top of the gear. You wanna hit it hard right from the go. Second 30 second effort out of five. Here we go. Three, two, one. Go. (upbeat music) (heavy breathing) – Hold it. Hold it. 10 seconds to go. Five, four, three, two, one. Woo. Definitely felt that one. – I’m glad you’re talking. Another three minutes recovery now. You might wanna wipe your face. Good moment to catch a drink even if you don’t feel thirsty. Just a little sip. Don’t drink half the bottle. This is the kind of
session where you might end up bringing it back up again. (heavy breathing) – This is a really good workout. If you’re just getting in from work and before you sit down
and relax to jump straight on the bike so you
don’t let your body just totally chill out. – [Emma] Yep, it is pretty
intense for 30 seconds, but it’s only five of them. It’s only actually two and
a half minutes of hard work in total. Very efficient time rise. Done and dusted like I
said, 26 minutes in total. That probably makes it
half an hour including setting up your turbo trainer and it’s really important,
even if it is the winter, you might think well winter’s the time for base miles but it’s quite
important to keep your fast twitch muscles
activated, keep the other energy systems working too occasionally, otherwise you end up
coming out of the winter into the spring feeling a bit sluggish so don’t wanna overcook it in winter, but it is important to
include efforts like this so that you don’t feel like
a hibernating bear when you come out in the spring. That’s how I feel all the time to be fair. (upbeat music) – [James] Now you should
start be thinking about the next effort now. Comes on fast. – [Emma] It doesn’t (inaudible). (heavy breathing) I’m gonna try and keep my
cadence a bit higher for the next one. Easier said than done. For some reason my legs
are not cooperating today but then I’ve never been a sprinter. – [James] No but you do feel at home going up this one don’t you? – [Emma] I do. It’s taking me right back. It’s beautiful, yeah. It reminds me of the Maratona actually. Chris’ RPM here with his
cadence is pretty low ’cause he was heading super easy uphill and of course if you’re
going slowly up a hill well you don’t go very fast. If you have the wrong gears then you go pretty slow cadence but 30 seconds to go. Find your big ring if you’re changing gear obviously if your trainer
will do it for you then makes life a whole lot easier. (heavy breathing) (upbeat music) – If you want to change
up positions again the drops– – Oh thats a good idea.
Didn’t think of that. – You can. Really make it
feel like that sprint effort. 10 seconds now. – [Emma] I’ll count us
in you can count us out. How’s that? Three, two, one and you’re off. (upbeat music) (heavy breathing) – [James] 10 seconds. Nine, eight, seven, six,
five, four, three, two, and relax. – Three minutes recovery. (heavy breathing) And the good news is you’re
now well over halfway. In fact you’re 60% of the way through. I’m beginning to wonder
James, maybe I should have done more sessions like
this given how crap I was attacking and sprinting. – Yeah. – [Emma] Too late to change it now. – I mean Emma I think you did pretty well in your career. – Yeah, this was always
my weakness though, was getting away just get
out of that jump, you know. – No there’s no denying
this is a really valuable effort no matter what you’re doing. No matter if you’re racing
crits, doing time trials or doing big events.
– Yeah, ’cause any time trial with any kind of corners
or hills obviously you gotta accelerate out the corners. How early would you start doing this kind of session before the quick
season would you reckon? – [James] To be honest I’m odd. Put a session in
throughout the whole year. – [Emma] Okay. Right. – [James] Doesn’t matter
if you’re winter or even if you’re coming up to the summer. Can really be beneficial
no matter where you are. – [Emma] So I guess if
you don’t normally do this kind of thing you probably
want to start doing it four to six weeks out
from any relevant events if you are racing a crit. There’s no point in starting
doing this a week before, it’s probably a bit late. Give yourself time to adapt to it ’cause the first time you do
it you feel a bit strange. It’s quite a lot of the first time you do a new kind of training or
a new exercise is about neuro muscular pattern,
so it’s about learning the right body movements and the right neuro muscular pathways,
training your brain as well as your legs
and you’ll get way more benefit out of the session
second or third time. So, you wanna be doing it
regularly if you are racing a crit. Let’s be honest its a
pretty valuable session just to wake yourself up. Burning a lot of calories in
quite a short amount of time. – [James] Exactly, I mean,
you gotta remember the pros are out there staying
down, they’ve got the time to put in the four, five hour rides but most of us only have
a short amount of time in the week. – [Emma] Yeah, we gotta use it well. – [James] Yeah, to make sure you’re really making the most of that time. – [Emma] Of course, high
intensity intervals do not substitute for base training
but they’re very valuable training tools, so if
you don’t have much time to do lots of long endurance rides, can’t count them out totally but sessions like this
really good for your overall fitness, help recruit
other energy systems. All right, 20 seconds. Get in the right gear. Big ring. Can I count us in again? – [James] Nay – [Emma] You can count
us out ’cause I don’t have enough lung capacity to do it. I don’t know how he does it. Guess you’re using anaerobic systems. – [James] They take my
mind off the effort. – Right. Three, two, one and you’re off. (upbeat music) (heavy breathing) – Coming up 10 seconds to go. Push it all out now. Five, four, three, two, one. – Nice one.
– Good job. – All right I definitely
need to wipe my face after that one. Definitely getting a bit sweaty. It must be the fan. – [James] Yeah it is important to get a fan ’cause your– – Well I don’t have a fan at home. Do you know what I do instead? I do my indoor sessions outside. I have a little balcony space so I’m out of the rain and the snow, but I’ve done sessions
where I have to wear knee warmers, arm warmers,
down jackets sometimes when it’s minus 20 but
then I don’t need a fan ’cause it’s blooming freezing anyway. – To be honest Emma I always need a fan. – Really? Even if it’s cold? – Not even a fan like that. – You just need a fan. – Just a proper fan. – Well I can be your greatest one James. (laughter) So, that was a pun that I totally missed. My brain has gone anaerobic. – Chris is flying up this time. – He is flying. – Passing left, through
the left line center. It’s always good for us
we feel like we’re going well up the climb. – [Emma] Yeah, wish I had
his legs although I think it would look a bit funny on me to be fair. – [James] Yeah it could
look a bit strange. – [Emma] Right coming up
to your final 30 second effort now so you’ve got
half the recovery left so it’s the last one make it count. You should make all of them
count when it’s only five. (upbeat music) After this it’s just the
spin down and recovery. Don’t think about that yet.
– [James] Yeah it’s smooth. Use this like you’re sprinting for finish line. Head down. Driving the pedals down. Focus on keeping your core strong. – [Emma] Stable. (heavy breathing) – [James] Don’t let your
technique go out the window. (upbeat music) – [Emma] (inaudible) I
have a new technique. Maybe I’ll even learn it by the fifth one. – [James] Yeah I’m going
with rainbow bands on you for no reason. – Yeah but it wasn’t for sprinting was it? (laughter) Yeah, I needed that. – Take a quick swig. 40 seconds. – [Emma] Right half a minute to go. Think about your gear choice again. Don’t wanna stuff this one up. And the big ring. Deep breaths. You won’t have much time
to breathe during your 30 second sprint effort. – [James] If you have
got power meter focus on that power. – [Emma] About twice your
FTP, at least, depending on whether you’re a sprinter or not. And, of course, if you
don’t have a power meter just 11 out of 10 in terms of effort. Ramp it up. Two, one and you’re off. (upbeat music) (heavy breathing) – 10 seconds. (heavy breathing) Five, four, three, two, one. Great effort. Definitely cut out. – Right we got four, four
and a half minutes now to warm down. – Want 60 RPM on the screen
so you guys sit on that. – We can go bit higher. It’s only 60 because Chris having to ride uphill while doing recovery. So, you get a bit of a
higher cadence it’s probably good for spinning your legs out. Don’t forget to have a drink. Have as much as you like
now you won’t be sick now. – [James] Definitely
got some sweat going on. Sign of a good session. – [Emma] If it ain’t raining
we ain’t training, right? – Exactly. – Training indoors today. (upbeat music) – I think it’s actually snowing outside. – Of course you can do the
session indoors in the summer too but in fact it is the
kind of training session that if you live somewhere
with a lot of traffic or where it’s hard to get
a clear run of safe road it’s quite a good one to do indoors because it’s so specific. The efforts are so short
you really have to get them right so if you’re
outside and you have to stop at a junction or a red light you kind of ruin the 30 second effort. So, this is the kind of
session that is really quite beneficial to do indoors
whether it’s summer or winter. And it’s obviously made
a lot more exciting by getting to watch the
Passo Sella as you ride. More than just a bike board. – [James] Look at this beautiful blue sky. – [Emma] Pretty lucky with
the weather (inaudible). – [James] Yeah it was
boiling out there though. (upbeat music) – [Emma] Nice and easy. Spin it down and think
about the nice healthy meal you’re gonna have
straight after your training session. Should’ve prepared something before hand but, of course, most
important part of training is recovery. – Exactly you can’t get
better unless you recover. – Part of that is rest,
part of that is diet. Something with a bit of carbohydrate. Not too much protein. Just slows down the
absorption of carbohydrate but a bit of protein
supposed to help throughout the day. Not too much fat because
it slows down your carbohydrate absorption which is the kind of thing that makes
me really ache the next day ’cause I’m just not used to doing it. – You should see your heart
rate start to come down now. – [Emma] If it doesn’t get
right down to your starting heart rate it’s not a
surprise because you’ve put in quite a big effort so we
expect it to be elevated for a while and that’s okay. It’s one of the benefits really. – Do remember though if you
did like this video then give it a thumbs up. – Share it with your friends. Your friends who need to do
sprint training sessions. – Yeah, exactly. (upbeat music) – [Emma] Less than a minute left. Spin it out. I feel a need for coffee. Does that count as a
recovery drink James? Coffee? Yeah, say yes, please. – For Italians out there. I mean coffee– – And Australians. – Yeah, Australians. – All they do is drink (inaudible) – And the new cyclists. (upbeat music) – [James] Right guys if
you did enjoy this video with Emma and I then make sure
you give it a good thumbs up and to watch some more training videos then click on Emma. – Or on James. Nice work mate. (hands clap) (upbeat music)

54 Replies to “HIIT Indoor Cycling Workout | 25 Minute Sprint Intervals”

  1. I've got to be honest, this type of stuff leaves me cold. Really don't care about indoor training sessions etc. Cycling, to me, is about getting out where you live and riding, if your enjoyment of it comes down to numbers and statistics I think it's a bit sad.
    Just my opinion, would prefer to see more practical items on GCN, again that's my view.
    Happy New Year all.

  2. Hi GCN, thank you for the training video!
    May I ask a question?
    I'm willing to buy a DD smart trainer soon (not sure which one: Tacx Flux, Elite Direto, Kickr Core). I was wondering whether the resistance raises automatically during the sprints? Let's say that I push 130W during the recovery, will it automatically raise the resistance to 800W (for example) as I start sprinting? Or do you adjust it manually? How does it work? Sorry if the question is a bit dumb, I'm new to the world of home trainers. 🙂

  3. Fair point, each to his own as they say. Fact is though I've been riding for 40 years, never done any indoor training, zwi ft didn't exist and I seem to have managed alright.

  4. Good session… but tell us the structure of the workout in the warmup! Had no idea how to judge first effort because I didn’t know it was 3mins easy after!

  5. What would really help GCN is to make the session available as an *.erg file. This would allow us to enjoy our investment in a smart trainer :-). At the very least add a detailed description of the interval timing and effort and we can make our own. I'm sure you used to do that but I can't find it for the one above. Great video by the way.

  6. Yesterday 2,5 hours outside; -2C, snowy roads and got even in snowstorm in that time period.. really nice regular training.. Now watched whole Your session and got an urge to hop on my trainer to do this work out! I usually don't watch inside training videos and most certainly don't get the feeling to punish myself like it.. Maybe it was that clear blue sky with mountains which did it.. or.. Thank You for this video! 🙂 Ps. I have three fans and, o'boy, even slightly opened door giving frosty air I am boiling with sweat.. phiuuuf!

  7. That looked horribly fun… (you can interpret that any way you like). Time to start saving for a smart trainer so I can bathe in the glorious pain! I can't wait!!!

  8. Gcn have another workout that I do that is 10 x 30 second efforts. This one is 5 x 30 second efforts… both are effort 10. Also, this is not a sprint workout. You can’t sprint for 30 seconds.

  9. You need some fans to help with cooling. After all, you will have air movement when on the road and I find I can do more with some cooling.

  10. I'm sorry GCN, but you don't listen to any remarks we keep posting at every training you're publishing on YT. This and each previous sessions are missing description of effort levels hence it's just useless… Best if you could publish an ERG or ZWO file with relative FTP efforts. Otherwise… really can't make any use of this session. Regards, Jarek

  11. Takk! Emma and James, awesome training vuideo. Made my new year special! I will use this throughout year. Gleðilegt nýtt ár🎉2019 from Iceland

  12. Is funny how now days people don’t even know they’re bodies .
    The bar level on the left if the intensity you should be feeling in legs and cardiovascular system 0 to 10 that’s it whatever level it’s that for each individual

  13. If it is really MAX effort then you can NOT comment anything during last 10 seconds. For James it would be definitelly +1000 Watts and such 30 secs can almost kill you 🙂 Definitely not able to talk about anything during interval and minute later… Please next time show % of FTP it should be.

  14. Great, quick workout thanks, much like Si’s old ‘Fat Blast Fast’ but fresher and quicker with only 5 visits to the pain-cave!…….don’t let James count though!….thank goodness he wasn’t launching space missions!, they’d have been in orbit by the time he said ‘lift off’!……😳😱

  15. Did this at lunch today…20 minutes later was talking to god on the porcelain telephone. Maybe back of slightly next time 😂

  16. "Make sure you have lots of fluid onboard…"
    Yeah, and a bucket on the handlebars. 🤢 I feel horrible! Will do again next week.

  17. I really love the GCN spin sessions and the newest videos have my favourite structures. The sound on these new videos is just unbearable though. The sound of heavy breathing in a microphone is really distracting. Especially when you're wearing earphones. Really cannot handle it!

  18. Great vid. Would it be possible to move the mic away from your mouths for future vids, please? Like the guys in the old training videos used to do to minimise breathing sounds down the mic.

  19. I live in rural area here in Alabama USA not many roads mainly dirt roads and some asphalt. But these are enjoyable all year round indoors

  20. what happened to some of the videos in the playlist.. 2 of them were removed or marked as private.. somebody knows? the playlist is good.. but with those 2 extra workouts is great..

  21. Someone help me out here. I go 30 seconds of full sprint and then 3 minutes of proper rest? What is Effort Level 2? It looks like it was maybe 50% of FTP or so. If this is the case, I think this session is too long and has quite a low level of intensity. The two in the video are much better/ stronger cyclists than I am, and are about twice as exhausted. I apparently don’t get this.

  22. Please can you GCN spell out the two brands here . Trainers 👍 as I would like to get one ❤️💪🚴‍♀️👍

  23. This workout (and 5 other GCN Real Time Training Sessions) is available now in The Sufferfest app. Connect your devices and train to personalised 4DP power targets, cadence, and heart rate. Check out the details at thesuf.com/SUFGCN and start your 14-day free trial.

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