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15 Minute Workout – Best Indoor Cycling Training Cardio Session

15 Minute Workout – Best Indoor Cycling Training Cardio Session

Welcome to GCN’s hill climbing training
video where we, together, are going to head up the Col de Soller in
Mallorca. Let’s not waste any time, we’ve got 2 minutes and 45 seconds to
get ourselves warmed up. And whilst we’re starting to turn those
pedals, I’m going to explain some of the graphics which you’re going to see on your
screen, along with the points of view up the climb. Over here, you’re going to see
your effort level. That will range from 0 to 10, with 10 being a maximum effort
level. Down below, we’re also going to see a profile of the effort level, but also
how far you’ve got through the session and up the climb. And finally, over here,
mainly you’re going to see a number which will reflect the cadence that you should
be aiming for. But sometimes, we’re going to flash up a heart rate
percentage that you should be aiming for if you’re using a monitor. Right. It’s a
short warm up. As I said, 2 minutes 45 in total. You want to
gradually start increasing the power that you’re putting through the pedals. ♪ [music] ♪ Now, the aim of this session, despite it
being short, is that we’re going to get quite a lot out of ourselves for the main
body of work, which is going to be 12 minutes long with 1 minute
cool-down at the end. ♪ [music] ♪ We’re going to have varying cadences, a
good tempo, and this should help you improve your climbing. ♪ [music] ♪ Wow, look at that view. ♪ [music] ♪ One minute to go on the warm up. Try and
put it up to the big ring now. Churn those pedals, but don’t bob around
on the bike, keep it smooth. ♪ [music] ♪ Get ready for this right-hand hairpin. ♪ [music] ♪ Thirty seconds of warm up left, then the
work will really begin. ♪ [music] ♪ Ten seconds to go. ♪ [music] ♪ Three, two, one, right. Now, we want to
start ramping it up, not too hard straight away. Try and get it up to a 6 out
of 10 effort level. ♪ [music] ♪ We’re going to hold this for
a full minute. ♪ [music] ♪ Thirty seconds left. Try and keep your
cadence reasonably high. Aim for over 90. ♪ [music] ♪ Ten seconds to go. ♪ [music] ♪ Three, two, one, right. Let’s try to raise
the cadence even more. Bring it up towards 100. Keep it in the
same gear. Gradually bring that effort level up to 7 out of 10. We’re going to
hold it here again for another minute. ♪ [music] ♪ That’s it, keep it going.
You’re climbing like a boss. ♪ [music] ♪ That’s halfway through this minute. ♪ [music] ♪ Twenty seconds to go now, and then we’re
going to click it a couple of gears harder. ♪ [music] ♪ Ten seconds to go. ♪ [music] ♪ Three, two, one, down a couple of gears.
Now, keep the effort level the same, about a 7 out of 10. Take your cadence
down to about 80. ♪ [music] ♪ That’s it, well done. Thirty seconds to
go. Keep concentrating. Still 7 out of 10 for effort. Concentrate
on turning the pedals in circles, a good pedaling style. ♪ [music] ♪ Ten seconds to go. We’re going to click it
up one gear higher. ♪ [music] ♪ Three, two, one. Try and bring the cadence
back up to 80, though. So, you should be getting up to
8 out of 10 effort now. ♪ [music] ♪ Again, we’re going to hold this
for a full minute. ♪ [music] ♪ Thirty seconds to go. ♪ [music] ♪ You should be starting to feel a bit
tougher now. The hardest part of the session, 20 seconds away. We’re going to
do two full minutes now, raising it up to a high cadence, 110 if
you can do it. Ten seconds. ♪ [music] ♪ Three, two, one, right. Bring the cadence
right up, and this should get you up to an effort of around 9 out of 10. Come on, guys. You’re doing really well.
Let’s climb this hill like a boss. ♪ [music] ♪ Keep that cadence high. Already 30 seconds
into these two minutes. ♪ [music] ♪ That’s it, we’re one minute through the
hardest part of this session of two minutes in the middle. Keep the cadence
high, don’t let it drop. ♪ [music] ♪ Thirty seconds to go now. The next block
is going to be a minute. We’re going to keep it in the same gear
and let the cadence drop just down to around 90. The effort level should drop too to
around about 8 out of 10, not too much Ten seconds to go. ♪ [music] ♪ Three, two, one, well done. Drop it down
slightly, not too much. You want to keep your body working. About 90 RPM now, 8 out of 10 effort. ♪ [music] ♪ How’s my hair looking? ♪ [music] ♪ Thirty seconds to go. Over halfway through this climb now,
doing really well. ♪ [music] ♪ Okay. Ten seconds, then we’re going to
ramp it up slightly, 100 RPM. Keep it in the same gear, effort level.
Now, up to about 8.5, maybe 9 out of 10 again for a minute. ♪ [music] ♪ That should be feeling hard now,
but don’t let your concentration slip. Keep thinking about your pedaling, stay
seated. There’s not far to go. Now, 30 seconds on this interval. ♪ [music] ♪ Twenty seconds, then we’re going to click
down a couple of gears. Keep the effort the same,
a lot of cadence. Ten seconds. ♪ [music] ♪ Three, two, one, right.
Down a couple of gears. Cadence of 80. You can feel the burn in your legs now,
still 8 out of 10 on the effort scale. ♪ [music] ♪ Make sure you drink. ♪ [music] ♪ You’ll be sweating a lot and
losing a lot of liquid. Thirty seconds. ♪ [music] ♪ Twenty seconds to go, then we’re going to
bring the cadence down even more. Up another gear or two. Sixty RPM, we’re
going to aim for in the next minute. Ten seconds. ♪ [music] ♪ Three, two, one. That’s it, 60 RPM. Try and keep it smooth if you can still.
Don’t bob too much. ♪ [music] ♪ Only 30 seconds to go on this interval.
Only two and a half minutes left of actual work on this session. Let’s make
the most of it. ♪ [music] ♪ Ten seconds to go, then we’re going to
take it up some gears, back to 90 RPM, effort level down to 7. Ready? Three, two, one, go back up. Ninety RPM. The effort can come down just
slightly, 7 out of 10. Well done, you’re doing really well. Less than two minutes of hard work to go. ♪ [music] ♪ Well done. Thirty seconds to go. ♪ [music] ♪ Twenty. ♪ [music] ♪ Okay. In 10 seconds, we’re going to start
the final minute, so we’re going to bring it back to 9 out of 10, and 100 RPM. Two, one, go. Last minute.
Try and get everything out, 9 out of 10 effort. ♪ [music] ♪ Forty five seconds to go, come on. ♪ [music] ♪ That’s it. Great session, keep it going. ♪ [music] ♪ Thirty seconds. ♪ [music] ♪ Come on, 20 seconds and you’re done. ♪ [music] ♪ Fifteen. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, four, three, two, one,
let’s warm down. Well done. Brilliant, guys.
Oh, good session. ♪ [music] ♪ Wow, 450 watts average, like a boss. Joking. Forty seconds of warm-down
to go, cool-down. Just spin the leg. You can
do more if you want. I think I might need more. Thirty seconds. ♪ [music] ♪ Fifteen seconds to go. Take a drink,
you’ve earned it. Ten. ♪ [music] ♪ Five, three, two, one, give yourselves
a clap. Good session. If you’re looking for more options for
quality training sessions, just click on one of the ones
around this screen. ♪ [music] ♪

100 comments on “15 Minute Workout – Best Indoor Cycling Training Cardio Session

  1. I use this when my 9 month son is asleep and I can't just man up and head out in the rain (and i do).  Its ace!  Great video to watch, great workout and great info graphic to keep me disciplined.  Thank you so much.  And a massive thank you for ALL your videos.  I'm fairly new to road biking and they have helped sooo much with all those little things you only know once you know them…you know what i mean (what happens when you run out of tubes, how to corner better, etc).  And definately ignore that fool who was bitching about the video.  Its free you fool!  Some people…

  2. As a GCN fan of Mallorquin origin living in Wales I love your series from Mallorca and would love to see more. For example, Coll de Soller from the North side, Coll de sa Bataia, Coll de Femenia with its great views and the ride from Pollenca to Cabo de Formentor to name a few. There are a few others too as I'm sure you know. So, it seems churlish but, as nobody else seems to have mentioned the spelling error on this vid I will; it's Coll DE Soller, not Coll du Soller…. the ride is in Mallorca, not France 😉  Apart from that, keep the good stuff coming in 2015!

  3. just a quick one, great training video but I would just like your thoughts on which you think suits this type of training, Rollers or Turbo, I've tried it with both and my thoughts are – Rollers = harder to get the heart rate up but more of an all over workout (due to core balance?) turbo = better cardio. would you agree? cheers for the channel 🙂

  4. Hi GCN , Just found these video by chance today. I've been looking for something similar recently but gave up. Can you advise on which cadence/speed meters. Heart rate one also if you can?

  5. now i know, why the video so length.. i can use the video to do this workout. cycle while watching this perfect video with some direction GCN just give. tq so much for the tips

  6. don't underestimate this workout it's tough. My favorite parts: watch that hard right turn (me on my spin bike, leaning to the right lol). Good workout thanks

  7. Just bought a turbo, this video was my first workout – really challenging. My initial interval was on the 6 or 7th gear on the big ring (compact 50-34), but during interval 6-10 I couldn't hold that with a decent cadence so went back to 4-5th by the end. By the end was sweating like Matt, but not as beat up as Tom.

    Is this to be expected?

  8. Outstanding cardio workout! Personally recommend 10 or more minutes variable speed and resistance (out of the saddle, too) pedaling at the end for heart rate restoration.

  9. This is ridiculous…all those "efforts"…what the heck are these? How can we put them in some perspective for younger or older people, for regular trainers and not so regular, for pros and amateurs?
    If it were expressed as "use cog number X back and Y up front for effort level Z" if you are pro, doing regular training, and if you are not, then use back cog A and front B for same effort…I mean, it has to be personal up to some level, but my effort level 10 is Daniels 5, probably so we need to establish some boundaries to go within.
    And I must also strongly object against using HR monitors – you need to know your HR, and pushing it to 85-90 like Daniel does here, is not a good thing if you're regular Joe over 40 years trying to ride for the pleasure and health…

  10. great workout. I too was very surprised that such a short workout could make me be a sweaty mess by the end of it. Looks like I'll enjoy the GCN indoor training videos!!!

  11. Are the levels of effort standard for bikes… How do I know that your level 5 say is the same level as my bike?

  12. hi gun guys, your videos rock
    really nice videos, i'm gonna do some climbs this summer in french alps, i'll count on these videos to improve my climbings

    thanks a ton

  13. thank you gcnm i use the vid3os for my r3covery from an ibcident. the videos are very motivating when alone on the turbo

  14. This Helped Me A lot. Over 2 Weeks Doing This, My Racing As Been Better And Better. Not Road Racing, But BMX Racing.. Thanks!! 🙂

  15. Great morning workout! "Rode" for a few more minutes to make it to 5 miles, and plan on racing through more videos. Now I can say I "rode" in Mallorca with a world class cyclust- whoo hoo!!

  16. I haven't advanced myself to outdoor cycling yet, but your 15 and 20 minute videos are my favorite. I do the same ones over and again because I like the intensity and durations. Thanks for making videos for us bodybuilders who are looking to transition to endurance activities.

  17. Fantastic sessions with Daniel. I'm slowly getting back on bike after injury This is superb preparation before I get out on
    the mountain bike again.

  18. Good day, lads! Any thought on allowing downloads to a laptop for those that don't have Internet in their homes (like me)? I go thought and write the session down but who wouldn't love Loydie on-demand?! Cheers – Peter

  19. I'm just starting out with a bike trainer to try and get fit. I was wondering what my cadence sensor was good for prior to this. Now I know. I may not have been in as high of gears as you, but I kept up the best I could and I'm drenched. So fun. Thanks!

  20. This has been my umpteenth trip up the Col de Soller, and I'm still finding it very useful. I have also used the newer ones (from the Dolomites, I think) but never have time for anything much over 30 minutes – so I'm really pleased that you have a variety of climbs/workouts available. They are all excellent in their own ways! (Mind you, I'm miffed that after several attempts you still haven't used any of my GCNhacks. 🙁 )

  21. I love your videos! by the end of 20 minutes, I feel great, a bit sweaty and a lot fitter! keep the videos coming. J

  22. Hi, I love the GCN materials, but this time I need some extra help. Anybody can tell me what is the name of the song from min 10??? Thanks a lot. : )

  23. I have spent  considerably time on an indoor training and have found that what works best for me is  a video of an actual group of riders on a training ride or in a race.  As the peloton rotates, you can put yourself on the bike with the camera, and up your tempo accordingly.  As you chase down "rabbits", you can also increase your effort just as if you were there.  I would believe you guys  as GCN could produce some really great training videos of your actual group rides around the UK.  Thanks for all that you do for bicyclist around the world.

  24. This is nice movie I think. However, You should take instructions from Unflexal if you want to learn more about workouts.

  25. That's one way to get the heart pumping strong! Second day on this cardio session and I must say I Love it! This is a lifestyle now for me! All about my health and Longevity for my kids in the end I really wanna be around when they all grow up and learn they can think for themselves!

  26. this would be great if you didn't show the room and just the road. that would be far more interesting and effective. cutting back to the room destroys the sense of the whole thing.

  27. I am in heaven I wish I knew this before I got High Blood but I am super fit all because of indoor biking powered by yourself. Thank you.

  28. As a Spinning instructor and road cyclist I can’t recommend GCN’s training videos enough. Dan is such a brainiac (with great hair). Be aware that the shorter the session the harder he’s going to punish you! Awesome! 💕❤️💪🏽

  29. Quite fit and found myself short on time. Was I wrong thinking I'd own this work out! Great dish of humble pie! Love GCN.

  30. Thank you for this! I need more practice but my turbo trainer is dusted off now. An avid cycling friend sent me here!

  31. I like these videos, not for cycling, but while I’m on my elliptical. Same idea…high intensity work, cool down, speed up, cool down, etc. Thanks for making them available – i like the countdown timers.

  32. I'm about to do this on rollers. I'm excited!
    Update: Flew off the rollers twice trying to chase that 100-110 rpm cadence. But I broke a mean sweat!

  33. Total noob question, can you do this on a trainer that is totally level? I mean disregarding the hill gradient all of that

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