Conor leads a 20-minute cycling workout focused on short, sharp efforts. After a 5-minute warm up, the hard efforts come thick and fast. This is a great training session when you’re short on time! Session breakdown: 00:00 - 1 mins @ 2/10 (80 rpm) 01:00 - 1 mins @ 3/10 (80 rpm) 02:00 - 2 mins @ 5/10 (80 rpm) 04:00 - 1 mins @ 2/10 (80 rpm) 05:00 - 30 secs @ 7/10 (100 rpm) 05:30 - 1 mins @ 2/10 (80 rpm) 06:30 - 30 secs @ 8/10 (100 rpm) 07:00 - 1 mins @ 2/10 (80 rpm) 08:00 - 30 secs @ 9/10 (100 rpm) 08:30 - 30 secs @ 2/10 (80 rpm) 09:00 - 2 mins @ 5/10 (80 rpm) 11:00 - 2 mins @ 6/10 (80 rpm) 13:00 - 2 mins @ 9/10 (100 rpm) 15:00 - 1 mins @ 2/10 (80 rpm) 16:00 - 3 mins @ 7/10 (80 rpm) 19:00 - 30 secs @ 9/10 (100 rpm) 19:30 - 30 secs @ 1/10 (80 rpm) Useful Links: Everything Cycling. All In One Place 👉 https://www.globalcyclingnetwork.com/ GCN+ | Every. Unmissable. Moment. 👉 https://gcn.eu/9MN Download the GCN App for free 👉 https://gcn.eu/app Visit the GCN Shop 👉 https://gcn.eu/retro-climbs Join the GCN Club 👉 https://gcnclub.com/ GCN Training Plans 👉 https://gcn.eu/gcntp 🎵 Music - licensed by Epidemic Sound 🎵 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: https://gcn.eu/gcntraining #gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining 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. Welcome to the Global Cycling Network | Inside Cycling Thanks to our sponsors: Pinarello Bikes: https://gcn.eu/Pinarello Zipp Wheels: https://gcn.eu/Zipp Canyon Bikes: http://gcn.eu/-Canyon Pirelli Tyres: https://gcn.eu/Pirelli Orbea Bikes: http://gcn.eu/Orbea Vision Wheels: http://gcn.eu/Vision Wahoo Fitness: http://gcn.eu/Wahoo-Fitness Elite Bottles: https://gcn.eu/EliteBottles Selle Italia: https://gcn.eu/SelleItalia Zwift: https://gcn.eu/Zwift Shimano Wheels: https://gcn.eu/Shimano Shadow Stand: https://gcn.eu/ShadowStand Watch our sister channels: Global Cycling Network - null GCN Tech - null GCN Racing - null Global Triathlon Network - null GCN Italia - null GCN en Español - null GCN auf Deutsch - null GCN en Français - null GCN Japan - null Global Mountain Bike Network - null GMBN Tech - null Electric Mountain Bike Network - null