Spin cycling
Team time trial: 20-minute HIIT indoor cycling workout
This HIIT spin bike workout replicates the varied intensities of a team time trial effort
The full pyramid: 30-minute HIIT indoor cycling workout from GCN
A 30-minute HIIT workout for developing anaerobic fitness, led by Manon Lloyd
Beginner indoor training session: 20-minute sweet spot indoor cycling workout
If you're new to indoor training, this is a good session to start with. No super hard efforts or high cadences, just a good, entry-level session that will burn calories
Take it easy! 25-minute aerobic indoor cycling workout
A steadier workout for low-intensity days, or for building into your indoor cycling gradually
Intense interval blast: Hank's 15-minute indoor cycling workout
A short blast of 30-second sprints for burning calories and building muscle as quickly as possible
Quick but brutal 15-minute HIIT indoor cycling workout
A short, tough sprint session that is easy to squeeze in for time-strapped cyclists
Sweet spot endurance training: 30-minute indoor cycling workout
Manon Lloyd leads the way in this half-hour HIIT workout, designed to work the sweet spot training zone with some sprint intervals included at the end
Indoor training 20-min recovery ride with Hank
This easier session is a great way to ease into training, or recover from a hard session. Follow Hank's lead for a progressive recovery ride
Improve your aerobic capacity with Manon Lloyd's time trial efforts
This GCN training session is great for time trial and endurance riders looking for longer efforts. Push through the pain and get your sweat on!
How to do an easy cadence workout in 25 mins
In this GCN session, we go easy on you - choose which cadence you want to work and Manon will guide you through it. Focus on your pedalling while getting your sweat on!
How to get started with indoor cycling training
Everything you need to know to get set up and riding indoors
How to do a 30-minute interval session to increase VO2 max
Half an hour of interval training on an exercise bike gives you an intense leg workout that builds your average VO2 max, develops your cycling sprint power, and increases your overall aerobic capacity
How to do a quick 17-minute indoor cycling HIIT workout
This 'sprinterval' session is a short but effective GCN workout for building cycling power and burning fat
The Hurt Locker: Improve your VO2 max with this HIIT indoor cycling workout
GCN's Conor Dunne takes you through a 30-minute, high-intensity interval workout that will help to improve your VO2 max and sprint power
Gradual Threshold Effort Builds | 30-minute Indoor Cycling Workout
This cycling workout will help to improve your threshold effort on the bike, with four sets of effort slowly increasing the power into an intense effort
High power anaerobic sprints: 40-minute indoor cycling workout
Join Hank for this hard-core anaerobic cycling workout. Short sprints of maximum effort, with minimal recovery time. This is a seriously tough workout to simulate racing attacks, give it a try if you dare!
Super high-cadence sprints with Conor Dunne: 20-minute indoor training session
Pushed for time? Squeeze in this 20-minute HIIT spin cycling workout
Intense VO2 efforts with Hank: 30-minute indoor training session
High power efforts to push your VO2 threshold, led by James 'Hank' Lowsley-Williams
Get your 2024 cycling training off to a flying start
Blow away the January cobwebs with this simple indoor cycling workout with Manon Lloyd
Conor Dunne's 30-minute training workout: New Year spin to get you back into the groove
A HIIT session to get you back into the swing of things after the Christmas break
Conor Dunne's 25-minute indoor training workout: Festive spin with surprise sprints
A high intensity sprint session for building power and burning calories
Manon Lloyd's 20-minute indoor training workout: High power tempo with sprints
Are you ready for a quick, cycling HIIT workout? Manon, Hank and Conor are in the pain cave, taking on a short session on the bike to improve their tempo pace
Conor Dunne's 30-minute strength builder & quad burner workout
This week Conor takes you through a 30-minute cycling workout that will increase your strength and help with those short punchy climbs
Indoor training session: Conor Dunne's 40-minute ramp interval session
There are sharp, punchy intervals right through this HIIT session, and the length of those efforts grows as the session progresses