Fast Fitness Workout – Get Fit With GCN’s 30 Minute High Cadence Bike Workout


Hey I’m Paul, and welcome to a
30-minute spinning session with the GCN team. Let’s go through who’s here
today. At the front row we’ve got Jessie, Matt, Lucy. Bringing up the rear in the
back is Dan, Emily, and Simon. This thirty-minute journey is going to
test us all, all our fitness, our strength. It’s going to have some fast
and slow efforts. We’re going to be using all the hand positions. In and out the
saddle working hard, with plenty of recoveries throughout. Let’s get
warmed up. We’ve got another 60 seconds before the
fun begins. You guys ready? Look at these faces! Okay, hand position
one. Let’s spin. Nice, easy, 100 RPM. Keep a little bit of resistance on.
Make sure you’re firing up those legs, ready for today. You look so comfortable on the bikes,
guys. Like pros. Okay 15 seconds. It’s going to start getting a little bit
harder. Hand position two. And then 2.5. Hands out slightly wider. Okay, we’re going to go into a standing
climb. A little bit punchier. Okay guys, seated climb, slightly lower
resistance. Add a bit more resistance. Okay slow down the legs. Find that beat,
find that rhythm. We’re going to go to standing climb very soon. Hand position
2.5. Effort level creeping up. Get ready. Stand up, position three. Ready
and up we go. Look tall, look strong. Make sure that resistance is on.
Get ready to sit down. 2.5 and down. Good. Keep climbing. Stand up tall. Cadence 65, 67 RPM.
If you’ve got more resistance, try and add some more. Two,
one, up we go. Good. So position three. Hands on the ends of
the bars. Power through the pedal is increased, cadence stays the same. In and
out the saddle, guys. From position three to 2.5. Ready, down. Resistance- add some more if you can. The effort level is creeping up. Our work
rate is creeping up. We’re heating up. Two minutes to top. Get
ready. Up we go. Good. Relax those shoulders. Loosen that grip.
Two, one, down. Good. Position 2.5. Keep climbing. Just soften
the pedals a little bit, sit up. Breathe. Take a drink on board if
you need to. Ninety seconds to go. Keep with that rhythm,
keep with that beat. Great start everybody. Hand position 2.5,
ready to go to three. Standing climb. You have to prepare to
stand. Have you got enough resistance? I’m adding a little bit more. Sixty
seconds. Oh, it’s getting a little bit steeper. Heart rate I can feel increasing.
Ready to stand in two, one, up we go. We’re nearly at the top. Adapting to that resistance,
I’m adding a little bit more. Three, two, one. Sit down, keep working. Four, three, two, one- up. You’re nearly
there, come on, get to the top of this climb. Let’s get it done. Hold on. Two, one, then down.
Good. Hand position two. Increase that RPM. Have a drink.
Spin the legs. Hundred plus, 103 RPM. Okay listen for that beat. Good. So hand position two, or 2.5. Work rate
about seven and a half. We’ll just let the heart rate come down, a
little bit of recovery on the flat road.been quite an aggressive start.
You’re coping really well. We’re going to get out the saddle and
stretch our legs very soon, but just sit down and enjoy this flat
piece of road. The peloton is active. Ready to pounce.
Okay, we’re going to go out the saddle. Hand position 2.5. Imagine we’re still on
the flat road, just stretching out our legs a little bit. So we still need to add
a touch more resistance, but keep that cadence.
I’m going to add a bit more. Two, one, and up. Keep it controlled. Stay with it. Good. Two, one, down. Keep pedaling. Good. Relax guys.
This is a little bit of recovery time. Heart rate is keeping. Working about seven
out of ten. Cadence over 100. If you are one of those competers, about
103. Ninety seconds. Get ready to stand up. Get ready.
Prepare yourselves. Three, two, one, up. Good job everyone. We’re going to be
sitting down. Three, two, one. Keep pedaling strong.
One hundred RPM. Relax the upper body,
light on those hands. Take the drinks on board.
You’ve got 20 seconds. Give the upper body a little bit of a
shake, a little bit of a loosing off. Eight seconds. Hand position 2.5. Take a
little bit of resistance off. Good. Okay, you’ve got 90 seconds. We’re
still on that flat road. We’re going to put in a burst. We’re going
to go twenty seconds on, twenty seconds off. Get ready to go.
In 10. Flat road effort. Twenty on 20 off, and then 20 back on again.
Two, one, go! Seated! Seated! Seated! Good. On the flat road, hand position two or
2.5. Gonna ease up in four, three, two, one. Soft pedal. Keep
working. Keep working. Get ready though. We’re going to put another acceleration.
Last 20 seconds. Add a bit more resistance if you’d like. Keep that cadence high, 95.
Three, two, another flat effort. Let’s go! A little break away. Keep with
them guys, come on. Ten seconds. Hand position 2.5. Add some resistance.
Good. Straight back into a climb. There it is. Slow it down, keep that beat.
We’re going to straight into a standing climb so add the resistance, squeeze on
tight. Up we go, position three. Slow and strong, from fast to slow. Let’s
challenge that body. Look where we’re going. Look what’s ahead.
Six-minute, 40 climb. Hand position three. Good. Good job. Everyone’s on the beat.
Nice and strong. Hey we’re going to be in
and out the saddle. Hand position three and 2.5.
Nothing more, nothing less. Working on that leg strength. Preparing
ourselves for cycling outside. Ready for the summer months. Good. Find
that beat. You start to adapt pretty quick. Effort level eight out of ten. So
I’m going to add a bit more resistance. Make sure I’m there. Ask yourself, how are
you feeling? Am I working hard enough? Could I work harder? If you answered yes,
add some more. If you’re working too hard take it back a bit. Let the music keep you
focused. Sitting down in three, two, one, keep climbing strong.
Don’t ease up. Look ahead, look at what’s ahead of you. Good cycling guys. Thinking about every
single pedal stroke. Not just from the legs down but thinking about what you’re
doing on the upper body. Keep that chest strong. Core switched on. Nice
neutral spine. Five minutes to the top. You’re doing great. You’re doing
really well. Stay with it. It’s getting steeper! Ready to stand? Two,
one, and up. Good. Nice. Looking good, looking strong as a team.
We’re going to take it in turns. To take the front. The rest we’re going to
sit down. So we’re going to have the front row and the back row as two teams. I don’t
know who’s fitter. The front row or the back row. I’m not too sure. Yeah,
definitely the back row. Back row, sit down.
Front row stay up. Good. Good. You’re working hard. I think it’s
getting too easy. Is that a smile in the group? I’m not too sure. Chaps in the back
and ladies in the back, get ready, 10 seconds.going to switch
it over. Four, three, two, one. Up you go at the back. Good. You guys
keep working. Keep that tension on. Back into a seated climb. At the back
we’re hand position three. Looking forward, keeping the shoulders
relaxed. Another 20 seconds then you’re going to switch again. Awesome work.
Great teamwork all the way through this. Let’s stay focused. We’re coming up to
halfway through this session. I need you to dig in for me. Five seconds,
you’re going to switch. Three, two, one, and switch up. Good work guys. Fifteen seconds till you switch again. Relax the upper body. Add a bit more
resistance. It’s getting steeper. You guys are pulling away. Three, two,
one, switch. Good. Nice transition to position three. You guys still working on
the climb. Awesome. Work rate getting up there, eight out of ten. Good work at the
back. Relax the upper body. Everyone sitting down in two, one, down.
Seated climb, position 2.5. Awesome job. Stay with me guys, stay with me. We’re
going to go front row and back row again, but it’s going to be a little more
dynamic. Less time. Up and down. It’s a long climb. It’s dragging a bit.
Let’s stay with it. Front row with me. Five, four,
three, two, up. Good. Four, three, two, and switch. Good. Stay with it guys. Four, three,
two, one, and up. Good. Four, three, two, one, down. Good. Four, three, two, one, up. Two, one,
down. Two, one, switch. Two, one, switch. Two, one, switch, Two, and sit
down everyone. Good. Recover. Good. Well done. Take a drink on board.
Hand position two. Just under 90 RPM. Just under 90 RPM.
Hand position number two. Let’s stay with it guys, stay focused this
last bit. Ten minutes to go. A little bit more. Looking good, looking
fresh. Hand position 2.5. It’s like, technical. Hey guys, you ready?
Let’s go up, standing flat. Hand position three. Find that beat. Two,
one, up. Adjust that resistance. Get into that rhythm. Nice and fluid. Stay
tall. Come on. Try not to wobble around too much. If you find you’re doing that,
you’re not adding enough. So you just tweak it. There’s so many
minor adjustments you can make. Good job. Come on. I feel we deserve some more. I’m going to
add some. This is eight to nine out of ten. Come on. Who’s with me on this one?
No slacking, no flagging from this team. How are you guys getting on? Come on let’s
work together. Three, two, one. Position 2.5. Good. Keep
those knees in, keep that body strong. Two, one.relax. Hand position two. Take a
drink if you need one. Two and a half minutes to go. Hand
position 2.5. Resistance on. Be ready. Two, one, and up. Good. We ready? We’re going to
build this up. Relax. Ready? I’m adding more resistance as I go.
Position three. We’re nearly at the end of this one guys. Stay with me. Keep with
that strong beat. We’re going to sit down but keep working hard. Two, one, down. Go.
Ride strong. Challenge yourselves. Add some more if you can. Five, four, three, two, one, up. Four, three, two, one, down. Get ready.
Eight, seven, six, five, four, three, two, one, up. Four, three, two, one, down. Five, four,
three, two, up. Three, two, one. Keep working.four,
three, two, up. Four, three, two, one. Good. Keep going. Ten seconds. Easy.
Hand position two. Take a little bit of resistance off. Well done. Grab a drink.
Great job. Relax. We’re not finished. We’ve got a climb to finish. Then we’re
done. So I need another four minutes forty-five of your time. Take a drink. The
cadence is going to drop. Your intensity is going to rise.
Sixty-four RPM. It’s a steep one. Hand position 2.5. Give me a little bit more. More
commitment. More effort. More strength. More power. Four minutes. Imagine the steepest climb you’ve ever
seen. In Italy, France, the UK. Wherever it is, visualize it. Close your
eyes. Think about it. Maybe add a bit more resistance. Hand position 2.5. Think of
that feeling when you get to the top of that climb and you put in all that hard
work, and it pays off. Think of the rewards. That’s what we do now. Add some
more. You’re in charge of how hard you work. You should be an eight and a half,
nine out of ten. I’m rewarding myself with a little bit more resistance. Hand
position three. Be ready, and up we go. Relax the upper body. We’ve adapted to
that tension. I’m adding a bit more. Four, three, two, one. Keep climbing. Four, three, two, one.
Acceleration to the top. Two, one, down. Good. Climb. Strong. Fix that body.working from the hips down. Activating through those glutes. Two
minutes to go. That’s it. Ready, team one. Keep the cadence. Going
to take a little attack. A little acceleration to drop team two. Be
ready. Make sure that resistance is high. Keep with that strong beat. I’m going to
work with team one. Three, two, one, up. Team two be ready. We’re
working hard but we can work harder. Come on team. Let’s go. Let’s put in in.
We’re losing, team two. Team two put in a bit of a burst.
Come on team one. We’re attacking. Let’s attack. Team two we’re coming up
close. Get ready team two. Two, one, go. They’re overtaking us but
we’re going to stay on their wheels. Come on. Fifty seconds. Well done back
row. Keep going. Stay with it. Come on. Dan, Simon, and
Emily. Keep going. Take it home. Front row, are you ready? Let’s join to
the finish. And up. Come on. Everyone together. Last few pedal strokes.
Start as a team, finish as a team. Working hard. Nice warm down coming up.
Here’s the top of that climb. Look at it. There’s the finish. Eight seconds. Feel
those legs on fire. Three, two, one. Good. Hand position one.
Recovery. Well done. Sit up tall. Grab a drink. Keep some resistance on.
Don’t overspin it. Keep that cadence. Nice and loose. Ninety-seven to 100 RPM. Last 90 seconds. Just spinning it out.
Celebrating the fat you just worked off that last 30 minutes. Look how much
benefits you’re going to gain from it. Cardiovascularly. Burning loads of
calories. Just feeling all around great. Ready for the day. Sixty seconds of easy
spinning. Hand position one. Hey, last bit guys. Smile. I hope you enjoyed that last thirty minutes. Spinning with the GCN team. I
certainly did. If you want to see more videos, please subscribe and click on the
globe. Click up here for how to lose weight with cycling. And click down here
for how to pedal like a pro. If you want more swag from the GCN shop, please click the link in
the description below.

100 thoughts on “Fast Fitness Workout – Get Fit With GCN’s 30 Minute High Cadence Bike Workout

  1. My only issue/request is it would be great if the video started off with a couple minutes before the clock started. Loving the GCN videos, but it's difficult to hop on my bike on my rollers quickly enough! hahha. Not the biggest deal, just would be cool to be able to start "on time" with the video ride 😀

    Otherwise, thanks for making great videos!

  2. This sort of workout video isn't really geared toward the typical cyclist. Most of us have fluid/magnetic trainers or rollers in our living room. The majority of us have heart rate sensors and the elite few have cadence sensors. I started this training session, then couldn't deal with the load music and "position, position, position." I have a bloody road bike, not a gym trainer. -_-

  3. Well done GCN team. Lots of comments about the cheesy Spinning® approach, but this one knocked me on my ass. Lots of in and out of the saddle, wacky rpms, but it made for a solid workout. I also miss Lasty's pain grimaces.

  4. I was looking forward to seeing more GCN spinning videos, but this was quite poor in comparison to those from previous years.  Not a fan of the new kit either.

  5. I agree with a number of comments below about this being a bit naff, maybe it's just me, but I much prefer to have someone like Matt, Dan or Simon actually talk me through a training video rather than have someone shout at me above excessively loud music. I know it's the whole spinning class 'thing', but I really don't like it. So I won't be coming back to this video any time again soon. The trainer is obviously very motivational…but I'd much rather be talked through a session in a gentler manner.

  6. I was up and ready to do this workout but this guy, Paul, is just making me hop on my cx bike and ride in the snow at -15C.
    Gee, thanks, Paul.

  7. Hi GCN Team! Such a pleasure to train again with the reunited team! Looking forward for the next workouts!!! Great job
    guys =)

  8. Thought this would just be a normal ride for me this winter that I'd check out, maybe nothing special but did the ride anyway. MAN my legs are sore today!!!!!! Haven't been this sore since Summer after doing a 50 miler for the 1st time. Anyway, this is what I clearly need work on the most, out of the saddle. So I will be back once or twice a week. FYI Emily needs more screen time. Just sayin'. cheers!

  9. Hey spin coach, thanks for the sweat fest! But it felt unorganized and direction-less. Please add some more explanation of the workout segments. Doing this workout was like playing with a toddler – oh this pace is nice, no wait lets do this one, uh nah lets stand up, ok now harder but sit down! Um, a structured workout needs to be communicated more in advance so we can know how hard to push. I was seeing 4 min on your clock and holding back for that long effort but then you told us to take a break after a minute or so. If you said it's 4 minutes with a 10sec break every minute then we can push harder than if it's 4 minutes at the same hard pace. I was hoping for some hard efforts which I got somewhat, but felt frustrated and lost throughout the workout. I know you can make it better 🙂

  10. How would you use these workouts with a smart trainer? I've got an Elite Rampa, not sure if changing the watt/resistance output via the Elite app. Not sure if this can be done. Like you can on the Wahoo app / trainers?

  11. Hey GCN, i am too heavy for standing positions and because of my lame right leg (slipped disc). Is there any way to adjust the effort to it while staying in the saddle? What to do? Thanks for a hint.

  12. As i am new to cycling I searched for workouts that would help me train properly in order to promote endurance, fat loss and strength and all the GCN workouts do just that! This workout was awesome! I felt like a true cyclist rather than someone going into a gym for a regular spin class! Thanks to all the GCN riders and instructors for the help and motivation, i look forward to my early morning workouts with you all!!! Sherri

  13. My 7 year old just asked, "Dad is there a 30 SECOND work-out?"…. I wish son, I wish. If only. Thanks for this, Paul and GCN. Great work! My day has now started. 😕

  14. great 30 min. thanks, Paul, youre a great motivator! very much appreciated that there were no ad interruptions.

  15. Love the spinning classes of him! I follow all the instructions like I was there. He combines everything in each session and I have started to see results on my body .

  16. Love Paul as an instructor. I am fairly new to indoor cycling but, these routines keep me coming back for more. Excellent workout!! Thank you!

  17. Hi Paul, I want to say thank you so much, you are really my best coach, thanks to you I lost 90% of my belly fat, I struggled and I used a lot of exercises and ways but yours is the best, spinning is really a global exercise. Thank you so much Paul, Youness from Morocco.

  18. Great set of professional, carefully thought through videos. Best spin classes on the net – I would take these any day over the classes offered at my local gym. Top work ladies and gents!

  19. Que treino incrível ! Acabei de mudar das seções de alta intensidade pra pegar condição física, esse treino faz os outros parecerem fáceis kkk great job!

  20. I've been doing the GCN sessions for a while now, first time on this one today, great workout and great structure – WELL DONE GCN!!!

  21. Thank you very much again, to the Matt's tema for sharing a fantastic session!!! Greetings from Madrid-Spain…

  22. More of these please! I’ve done them daily for the past few years. Paul is so good at what he does. Thanks for the content folks.

  23. One of my favorite GCN workouts! Such a killer. And I only have a magnetic stationary bike…I can't imagine how horrible it would be on an actual spinning bike!

  24. Me encanta Pauls su musica a todo dar…los britanicos No saben disfrutar la vida, son aburridos, egolatras y muy frios!!! Pero Paul hace mis tardes de spinning una delicia…que bueno que estas en esta red…HAy otros, despues de leer comentarios tras comentarios, y se quejan de la musica, claro son ABURRIDOS britanicos que no saben disfrutar la vida como los latinos..que bueno que somos diferentes, claro con muy contadas excepciones..Sigue Paul, no le pares a los que te critican siempre hay los envidios!!

  25. Wow, wow wow I have been using Paul videos for spinning for a few years, and the results are just amazing..I have been living in NY for past 20 years originally form Colombia, Work next to Peloton  studio, no need to spend thousands of dollars when we have Paul, amazing instructor amazing skill, his tracks match anyone's needs, my transformation have been amazing since I started doing spinning with Paul, Paul have change my life completely, I hope one day I can come to your studio. amazing team too. Love the whole set up.. CONGRATULATIONS TO APUL AND TEAM FOR SUCK A HARD WORK AND DEDICATION!!!!!!

  26. This video is 🔥. Love the intensity and music. I enjoy it much more than the videos with GoPro footage through the streets.

  27. Great job from Paul, but, I had trouble finding the flow with the un-synched music and time countdowns… could just have Paul's voice on this one 🙂 Thanks!

  28. Paul is a CHAMPION cycle coach. Thanks for including him in your training series. 🏆👏🏾🏆👏🏾

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