Only got a limited time to train? Manon takes you through a short and intense indoor training session aimed at getting fit quick! At only 22 minutes long, its perfect for any time of day, just be sure to recover well and stay hydrated so you can get on with your day!

Warm Up:
1 min at 1/10
1 min at 3/10
1 min at 5/10
1 min at 7/10
1 min at 8/10
45 sec. at 1/10

First Set:
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
3 min 15 sec. at 1/10

Second Set:
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10
45 sec. at 9/10
15 sec. at 1/10

Cool Down:
3 min 15 sec. at 1/10


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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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