A spicy 20-minute high intensity interval session with Grace. Follow the beat of the music for efforts in and out of the saddle at different cadences.
warmup
Intensity: 55%
Gentle warm-up spin to prepare for the efforts ahead.
active
Intensity: 70%
Follow the instructor and music for a series of high-intensity intervals. Vary cadence and position (seated/standing) as instructed.
cooldown
Intensity: 50%
Easy spin to cool down and lower your heart rate.
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Indoor Cycling, Music, GCN Training, video, GCN Training.
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