Are you ready to burn off some of that Christmas turkey? Fancy a Christmas spin on the bike? Conor, Manon and Hank take you through a fun and explosive interval session, that's bound to get your Christmas endorphins going!
00:00 - 0.5 mins @ 1/10 (80 rpm) 00:30 - 0.5 mins @ 3/10 (80 rpm) 01:00 - 2 mins @ 6/10 (80 rpm) 03:00 - 1 mins @ 3/10 (80 rpm) 04:00 - 1 mins @ 7/10 (80 rpm) 05:00 - 0.5 mins @ 5/10 (80 rpm) 05:30 - 1 mins @ 7/10 (80 rpm) 06:30 - 0.5 mins @ 5/10 (80 rpm) 07:00 - 2 mins @ 3/10 (80 rpm) 09:00 - 1.5 mins @ 7/10 (80 rpm) 10:30 - 1 mins @ 5/10 (80 rpm) 11:30 - 0.5 mins @ 9/10 (100 rpm) 12:00 - 2 mins @ 3/10 (80 rpm) 14:00 - 0.5 mins @ 9/10 (100 rpm) 14:30 - 1 mins @ 5/10 (80 rpm) 15:30 - 1.5 mins @ 7/10 (80 rpm) 17:00 - 2 mins @ 3/10 (80 rpm) 19:00 - 0.5 mins @ 9/10 (100 rpm) 19:30 - 0.5 mins @ 7/10 (80 rpm) 20:00 - 1 mins @ 5/10 (80 rpm) 21:00 - 1 mins @ 7/10 (80 rpm) 22:00 - 2 mins @ 5/10 (80 rpm) 24:00 - 1 mins @ 2/10 (80 rpm)
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.
The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.
Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
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