40 Minute HIIT Indoor Cycling Workout Without Music
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
HIIT
Threshold
Sprint
+4 more
60 Minute Increase Your Threshold Power Indoor Workout
This intense training session will help you increase your threshold power, making you go faster for longer.
Threshold
Indoor
FTP
+2 more
Ollie’s Zone 2 Tour Des Stations Training
Work on the upper and lower ends of zone 2 with four blocks of four-minute efforts. The intensity does not exceed 6/10 RPE.
Zone 2
Endurance
GCN
+3 more
30 Minute HIIT Cardio Indoor Cycling Workout
This is a tough but short HIIT session with decreasing recovery periods, perfect for anyone tight on time.
Endurance + Tempo Finish 10m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
Endurance Ride 4 (1.6h)
Zone 2 endurance builder. Keep it steady.
Zone 2 Endurance (1h)
Steady endurance ride ~60 minutes at Zone 2 (55–75% FTP).
Endurance Foundation
Steady Zone 2 ride to build aerobic base.
The Full Pyramid
A 30-minute HIIT workout featuring a pyramid set of one-minute intervals, increasing effort from 1/10 to 10/10 and back down.
HIIT
Pyramid
Intervals
+3 more
Conor’s Racing Bonanza!
A true bonanza, full of tough and uneven reps replicating the high intensity efforts of a race, ending with a full gas sprint!
HIIT
Race Simulation
Sprint
+4 more
Zone 2 + Torque (60min)
Monday: Aerobic maintenance with leg speed drills and torque intervals. Flush out Sunday fatigue while building muscular force. 4x1min fast pedaling + 4x(10min Zone 2 + 5min torque @ 50-60 RPM).
Zone 2
Torque
Leg Speed
+2 more
Tempo Intervals
Long intervals at Tempo pace (Zone 3).
HIIT Blaster 10: Micro-bursts
High intensity interval training focusing on Micro-bursts.
HIIT
Anaerobic
Micro-bursts
45 Minute Cycling Training Session | Sandwich MAX efforts
45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping!
HIIT
Aerobic
High Intensity
+3 more
Recovery Spin
Active recovery ride. Keep the chain tight but minimal effort.
Tempo Threshold Repeats
Build your sustainable power with this 30-minute session. After a progressive warm-up, tackle four sets of tempo and threshold intervals.
Intervals
Threshold
Tempo
+2 more
30min Easy Spin
Taper easy spin. Keep it conversational and under 30 minutes.
Basic Foundation 6
Steady state foundation ride with some tempo efforts.
Hard Starts 5x4
5×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.
15 Minute HIIT Cardio Indoor Cycling Workout
A short sharp HIIT session that packs a punch, ideal for those tight on time or looking to get some high quality intervals done without spending hours on the bike.
Endurance Base 2 – 75m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
Basic Foundation 5
Steady state foundation ride with some tempo efforts.
Sweet Spot 2x15min
2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
Sprints For Climbing!
This session replicates attacks and sprints up hills, so you can practice and smash those race winning efforts! This session is very hard, so make sure to have some water and allow plenty of recovery after the ride!
HIIT
Sprints
Climbing
+3 more
Easy riding | 20 Minute Indoor Cycling Workout
A 20-minute easy ride, ideal for recovery. Maintain a low rate of perceived exertion (RPE 1-2) or around 60% of your max heart rate.
gcn
gcntraining
cycling
+5 more
