Conor brings you another tough HIIT training session. There are lots of short, sharp, punchy intervals, ramping up in duration from 30 seconds at the start to 2 minutes at the end. Make sure you’ve got a towel and a drink ready!
00:00 – 1 mins @ 2/10 (80 rpm)
01:00 – 1 mins @ 3/10 (80 rpm)
02:00 – 2 mins @ 4/10 (80 rpm)
04:00 – 1 mins @ 5/10 (80 rpm)
05:00 – 1 mins @ 2/10 (80 rpm)
06:00 – 30 secs @ 8/10 (80 rpm)
06:30 – 1 mins @ 2/10 (80 rpm)
08:00 – 30 secs @ 8/10 (80 rpm)
08:00 – 1 mins @ 2/10 (80 rpm)
09:00 – 30 secs @ 8/10 (80 rpm)
09:30 – 1 mins @ 2/10 (80 rpm)
10:30 – 30 secs @ 8/10 (80 rpm)
11:00 – 2 mins @ 4/10 (80 rpm)
13:00 – 1 mins @ 2/10 (80 rpm)
14:00 – 1 mins @ 8/10 (80 rpm)
15:00 – 1 mins @ 2/10 (80 rpm)
16:00 – 1 mins @ 8/10 (80 rpm)
17:00 – 1 mins @ 2/10 (80 rpm)
18:00 – 1 mins @ 8/10 (80 rpm)
19:00 – 1 mins @ 2/10 (80 rpm)
20:00 – 1 mins @ 8/10 (80 rpm)
21:00 – 2 mins @ 4/10 (80 rpm)
23:00 – 1 mins @ 2/10 (80 rpm)
24:00 – 2 mins @ 8/10 (80 rpm)
26:00 – 1 mins @ 2/10 (80 rpm)
27:00 – 2 mins @ 8/10 (80 rpm)
29:00 – 1 mins @ 2/10 (80 rpm)
30:00 – 2 mins @ 8/10 (80 rpm)
32:00 – 1 mins @ 2/10 (80 rpm)
33:00 – 2 mins @ 8/10 (80 rpm)
35:00 – 2 mins @ 2/10 (80 rpm)
37:00 – 1 mins @ 5/10 (80 rpm)
38:00 – 2 mins @ 2/10 (80 rpm)
Everything Cycling. All In One Place 👉 https://www.globalcyclingnetwork.com
Visit the GCN Shop 👉 https://gcn.eu/blackfriday23
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
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Watch our sister channels:
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Fitness at your desk: Exercise to keep you fit while working in office
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Padma Lakshmi’s Fitness Secret: High-Intensity Boxing Workouts and Mindful Eating
When Padma Lakshmi, known for her stint on Top Chef, shares her fitness secret, it’s worth paying attention. Her passionate rendezvous with boxing and mindful eating has become her recipe for physical and mental well-being. This article delves into Padma’s fitness mantra, her dedication, and how her routine has helped her gain confidence and feel more grounded.
High-Intensity Boxing Workouts
Padma has embraced boxing as her preferred form of workout, attributing her enviable fitness to the high-intensity, full-body training that boxing entails. It’s not merely about the physical strength or agility; boxing requires an intense mind-body connection, a synergy that Padma finds empowering.
Her workout routine is rigorous, clocking at least 90 minutes, five times a week. This commitment to fitness is a crucial part of her life, and she credits it for her strength, stamina, and mental clarity. Among her workouts, jump roping holds a special place, being her favorite routine on the list.
Balancing Exercise with Mindful Eating
However, Padma’s approach to well-being doesn’t stop at exercise. She believes in the power of mindful eating and practices it religiously. She mainly follows a plant-based diet, only occasionally including lean animal protein. This balance between exercise and nutrition has helped her maintain her health and wellness in a holistic manner.
Padma’s journey emphasizes that fitness is not just about hitting the gym or following a strict diet. It’s about making conscious choices when it comes to food, staying disciplined about exercising, and choosing a workout that helps you connect with your body and mind.
The Fruit of Dedication and Discipline
The combination of her strict fitness regimen and mindful eating habits has paid off. Padma feels more confident, grounded, and in sync with her body. The workout gives her a sense of control and mastery over her physical self, while mindful eating ensures that she fuels her body with what it needs.
Padma’s journey is a testament to the fact that physical and mental well-being are deeply intertwined. It’s about finding a balance that works for your body and mind, and being consistent with it. So, whether you’re a fan of boxing or prefer another workout, take a leaf out of Padma’s book and remember to pair your exercise routine with mindful eating.
As Padma has shown, fitness is not just a destination, but a journey. It’s about learning to listen to your body, understanding what it needs, and providing it with just that. It’s about respecting your body and treating it well, so it can, in turn, keep you healthy and fit. So, the next time you think about fitness, remember Padma’s journey and her mantra of combining exercise with mindful eating.
From Lithuania, an exercise bike mixing fitness and energy conservation
By incentivising physical activity, Tukas EV says its HR Bank encourages customers to engage in fitness routines that simultaneously generate energy.
Amidst a world grappling with the growing concerns of the escalating impact of climate change, energy efficiency and the negative effects of widespread sedentary lifestyles, innovative solutions addressing these issues are an urgent necessity.
HR Bank, created by the Lithuanian firm Tukas EV, is a sustainable exercise bike and energy storage device that seamlessly intertwines fitness and energy conservation, offering a dual solution to the challenges of our time.
By harnessing the power generated during workouts and converting it into clean energy, HR Bank not only offers a remedy to the prevalent sedentary lifestyle but also serves as a tangible contribution to the global effort towards a more sustainable and energy-conscious world.
A waste of energy
In an era where both environmental sustainability and personal well-being are at the forefront of global consciousness, the growing concern over energy efficiency has taken centre stage.
Startling statistics reveal that over 48 per cent of Europeans do not engage in health-enhancing physical activity, contributing not only to the region’s health crisis marked by the rise of chronic diseases but also exacerbating energy consumption patterns.
Simultaneously, a staggering 66 per cent of the primary energy used to generate electricity is lost before it reaches the end-user, highlighting a systemic inefficiency in the energy distribution process. Furthermore, approximately 35 per cent of home energy consumption is wasted energy, underscoring the urgency for solutions that address both the health and environmental aspects of our daily lives.
Aurelijus Jaškulis, COO of Tukas EV, believes that a significant part of our daily actions and physical functions are a waste of energy.
“Most of the time we use energy to maintain our vital functions, but just as often we waste it unnecessarily,” he says.
“For example, when we work in a sedentary job, in front of a PC, our physical energy is not being used in a purposeful way, which is where the solutions offered by HR Bank can help. Conversion of the body’s excess energy into electricity benefits the body, as well as significantly contributes to our households energy needs.”
By incentivising physical activity through its unique banking model, HR Bank encourages customers to engage in fitness routines that simultaneously generate energy, fostering a symbiotic relationship between personal health and environmental sustainability.
Furthermore, the integration of technologies like HR Bank into homes holds transformative implications for future energy consumption patterns, presenting a paradigm shift in how individuals interact with and contribute to the power grid.
Jaškulis says that human-generated energy is only one way of charging the HR Bank.
Other and more efficient ways are wind turbines, solar panels, car batteries or the grid. However, the energy generated by the human body will work in conditions where there is no other source of electricity.
”Each person will experience the economic benefits of the HR Bank differently, depending on how it is used, where they live, where they can charge it, and what they need,” he says.
“Someone will build a zero emission home and power it with an HR Bank. Or maybe a person will have a solar panel (portable, stationary or other) on their balcony and will connect their HR Bank in a metropolitan apartment, and will be independent from the grid. In this way, HR Bank can solve individual experiences and situations.”
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