Get your legs spinning (and burning) with these 30-second sprints! Hank guides you through two main sets of intervals: one gentler, and the other pushing you to work at your limits! Get ready to sweat!
00:00 - 1 mins @ 2/10 ( rpm)
01:00 - 1 mins @ 4/10 ( rpm)
02:00 - 1 mins @ 6/10 ( rpm)
03:00 - 1 mins @ 2/10 ( rpm)
04:00 - 0.5 mins @ 5/10 (105-120 rpm)
04:30 - 0.5 mins @ 2/10 (80 rpm)
05:00 - 0.5 mins @ 5/10 (105-120 rpm)
05:30 - 0.5 mins @ 2/10 (80 rpm)
06:00 - 0.5 mins @ 5/10 (105-120 rpm)
06:30 - 0.5 mins @ 2/10 (80 rpm)
07:00 - 0.5 mins @ 5/10 (105-120 rpm)
07:30 - 0.5 mins @ 2/10 (80 rpm)
08:00 - 2 mins @ 2/10 (80 rpm)
10:00 - 0.5 mins @ 9/10 (100 rpm)
10:30 - 0.5 mins @ 2/10 (80 rpm)
11:00 - 0.5 mins @ 9/10 (100 rpm)
11:30 - 0.5 mins @ 2/10 (80 rpm)
12:00 - 0.5 mins @ 9/10 (100 rpm)
12:30 - 0.5 mins @ 2/10 (80 rpm)
13:00 - 0.5 mins @ 9/10 (100 rpm)
13:30 - 1.5 mins @ 2/10 (80 rpm)
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Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
More workouts with GCN: gcn.eu/gcntraining
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