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 that 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, and 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 the warm-up left, then the
work will 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 efforts 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 was 20 seconds away. We’re going to
do two full minutes now, raising it 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 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,
and doing well. ♪ [music] ♪ Okay. Ten seconds, then we’re going to
ramp it up slightly, 100 RPM. Keep it in the same gear, and 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,
with a lot of cadences. Ten seconds. ♪ [music] ♪ Three, two, one, right.
Down a couple of gears. The 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 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] ♪.

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