This session focuses on bursts of high-power efforts to push your VO2 threshold. This workout will help to increase your body's oxygen efficiency and overall cardio fitness! Work hard and earn those rests in between these hard, 5-minute cycling efforts.
00:00 - 2 mins @ 3/10 (80 rpm) 02:00 - 1 mins @ 4/10 (80 rpm) 03:00 - 1 mins @ 6/10 (80 rpm) 04:00 - 1 mins @ 3/10 (80 rpm) 05:00 - 1 mins @ 6/10 (80 rpm) 06:00 - 0.5 mins @ 8/10 (80 rpm) 06:30 - 2 mins @ 3/10 (80 rpm) 08:30 - 1 mins @ 5/10 (80 rpm) 09:30 - 2 mins @ 7/10 (80 rpm) 11:30 - 1 mins @ 5/10 (80 rpm) 12:30 - 2 mins @ 8/10 (80 rpm) 14:30 - 1 mins @ 5/10 (80 rpm) 15:30 - 2 mins @ 9/10 (80 rpm) 17:30 - 2 mins @ 2/10 (80 rpm) 19:30 - 2 mins @ 9/10 (80 rpm) 21:30 - 2 mins @ 2/10 (80 rpm) 23:30 - 2 mins @ 9/10 (80 rpm) 25:30 - 2 mins @ 2/10 (80 rpm) 27:30 - 1 mins @ 10/10 (80 rpm) 28:30 - 1.5 mins @ 1/10 (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.
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