30 Minute Workout – Indoor Cycling Hill Climb Training

30 Minute Workout – Indoor Cycling Hill Climb Training

Hello, everybody. Are you ready for a
30-minute session aimed at improving your climbing? Yes? Well,
let’s get straight into it. We’ve got four minutes to get ourselves
warmed up for the hard work that’s still to come. And to keep you motivated today,
not only will you have me telling you what to do, we’ll also be climbing together up
the Sa Calobra, a really famous climb on the sunny island of Mallorca in Spain.
Now, this is a climb which lots of World Tour pros will use to hone their form and
test themselves before the racing begins and the season actually starts. ♪ [music] ♪ Now, just like our other videos, apart
from watching yourself climb up Sa Calobra, you’re also going to see some
onscreen graphics. Below the video, you’re going to see a profile of the
efforts that we’d like you to make. You’ll also see how far through
them you are. You’re also going to see a cadence which we want you to aim at
for the individual efforts in each section along the way. Sometimes that
will convert over into heart rate, a percentage of your threshold
which we think you should aim at. And finally, over this side, there’s an
effort level we’d like you to aim for, from 0 to 10, with 10 being hardest. ♪ [music] ♪ So, this first four minutes of this
session, as I said, is aimed at getting ourselves warmed up. So we want to just
gradually increase the intensity over that four minutes. ♪ [music] ♪ Okay, one minute and a half left on this
warm-up. As I said, this is a session designed to try and help your climbing.
We’re going to do a lot of tempo in it. There’s a slight twist, and I’ll get
on to that a little bit later on. ♪ [music] ♪ One minute left of the warm-up.
Click it down one more gear. ♪ [music] ♪ Thirty seconds of warm-up to go. ♪ [music] ♪ Fifteen seconds till our first effort,
let’s click it up to the big ring. ♪ [music] ♪ Three, two, one, right. Now, I want you to
gradually raise your heart rate utill you get to around about 80% of your threshold.
From an effort level point of view, this next four-minute block
should feel around about six. ♪ [music] ♪ Now, don’t worry too much about your
cadence this first four-minute section. Just self-selected, whatever
feels most comfortable. ♪ [music] ♪ That’s one minute gone already. Still
three minutes to go on this section. Let’s just sit back, get comfortable
in our climbing position, and enjoy the views of Mallorca. ♪ [music] ♪ Okay, I’m going to let you in on a
little twist to this tempo session. At the end of each segment, most of which
are 4 minutes long, we’re going to do a 10-second surge, almost flat-out in
the saddle, almost like a mini-sprint, before going straight back
down to our tempo level. ♪ [music] ♪ One and a half minutes to go
on this first four-minute section. ♪ [music] ♪ Wow, look at that rock face.
It is absolutely beautiful here. ♪ [music] ♪ Okay, 30 seconds to go before
the first of our 10-second surges. ♪ [music] ♪ Ten seconds. ♪ [music] ♪ Okay, take it down one gear. 3,
2, 1, 10-second surge. five, two, one, and back down to tempo.
Don’t slack it off too much. Okay, this next section, again, it’s four
minutes long. Going to take the effort level up to 7 out of 10 and the cadence
between 70 and 80, quite low on this one. ♪ [music] ♪ If you use your heart rate monitor, try
and get your pulse straight up to around about 85% of threshold. I’m at
164. I’ve gone too hard, too soon. ♪ [music] ♪ Well done, everybody. How are
you feeling? You’re looking good. Oh, that’s a mirror. ♪ [music] ♪ Okay, we’re a minute and a half through
this second section. Just concentrate on keeping that solid upper body, like
you’re climbing the mountain itself. Smooth pedaling style, as I said, 70 to 80
RPM, and don’t forget to carry on taking on those liquids. ♪ [music] ♪ Two minutes gone, that’s halfway
through the second section. ♪ [music] ♪ One and a half minutes to go. ♪ [music] ♪ That’s it, you’re doing really well. Fifty
seconds now until our next surge. ♪ [music] ♪ Ten seconds utill the next surge. We’re
going to leave it in the same gear, as it’s quite a low cadence already.
Three, two, one, surge in the saddle. ♪ [music] ♪ Three, two, one, okay. Get your
heart rate back down to about 85%, but get the cadence up to 100 for this
effort. So, we want to take it up a couple of gears. ♪ [music] ♪ Effort level for this one should be about
the same. Seven, maybe creeping up towards eight. ♪ [music] ♪ That’s it, well done. One minute
in out of this four-minute section. Keep the cadence high, 100 RPM.
Oh, I’m at 172 heart rate now. ♪ [music] ♪ Concentrate on the pedaling, not too
choppy. Keep that upper body still. ♪ [music] ♪ Two minutes in, halfway through this
tempo section. On the cadence drop, keep it up. ♪ [music] ♪ Okay, we’re almost done with 14 minutes
and 50 seconds, which means we’re halfway up this climb. Go on, keep it going. ♪ [music] ♪ Just one minute to go on this
effort. Keep those pedals spinning. ♪ [music] ♪ Twenty seconds until the next surge. ♪ [music] ♪ Ten, take it down a gear or
two. Five, two, one, surge. ♪ [music] ♪ Five, two, one. Back down the tempo,
right, up and over 85% coming towards 90% threshold heart rate. So you should be
getting up to 8 out of 10 effort now, if you’re feeling good. ♪ [music] ♪ 175 heart rate. I would do well to keep
this going. ♪ [music] ♪ Self-selected cadence again for this
one, whatever feels most comfortable, if you can feel comfortable
now. Keep drinking. ♪ [music] ♪ Okay, we’re a minute in. What I didn’t
tell you yet is that this section is five minutes long. I think it’s
the longest one, though. ♪ [music] ♪ I was going to say once you’ve done
this, it’s all downhill to the finish, but it’s not. It’s still uphill. ♪ [music] ♪ Concentrate on your pedaling. I know it’s
hurting, but don’t bother about too much. Really focus on using your core to get
your legs propelled around in circles, it can really work. ♪ [music] ♪ Two minutes done. Two
minutes fifty until our next surge. ♪ [music] ♪ My heart rate is circling
169. I need to up the pace. ♪ [music] ♪ You can get out the saddle if you
want, just briefly if you want to, just a quick change of muscles
or relieve some numbness. ♪ [music] ♪ So, I’m back up to 171 heart rate. ♪ [music] ♪ Okay, get yourselves ready for
the brief, sharp, left-hand bend here. ♪ [music] ♪ One minute to go until the next surge.
One minute ten till the start of the next tempo section. ♪ [music] ♪ Oh, I’m hot. ♪ [music] ♪ Twenty seconds to go till our next surge.
You are doing great, keep it going. ♪ [music] ♪ Five, three, two, one, surge. ♪ [music] ♪ Five, three, two, one, back down to tempo.
You’re going to take it back down to 75 to 80 RPMs now. Lower cadence again, and
keep your heart rate about 90% of threshold. Need to recover
a bit, mine’s 177 then. ♪ [music] ♪ How you feeling? Good? Just a few more
minutes of hard work to go. Keep it going, come on. Allez,
allez, allez. Venga, venga, venga. Dai, dai, dai. ♪ [music] ♪ Okay, the effort should be 9 out of 10
now. Stick at 9 out of 10 for the last part of the session, okay? ♪ [music] ♪ Just look at those views. This road is
incredible. One day, you’re going to go out and ride this climb. ♪ [music] ♪ Remember, 75 to 80 RPMs. ♪ [music] ♪ Pretty good. ♪ [music] ♪ Two minutes to go on this one, halfway
through this penultimate section. 75 to 80 RPM, 9 out of 10 effort. ♪ [music] ♪ Okay, 30 seconds, then we’ve got 1 minute
left. We’re going to take it up to 100 RPM for the last minute of this tempo
section. Twenty seconds till then. ♪ [music] ♪ Ten. ♪ [music] ♪ Three, two, one. Up a couple of gears,
and up to 100 RPMs. Well done. ♪ [music] ♪ Less than five minutes of hard
work to go now. You’re doing really, really well. ♪ [music] ♪ Keep drinking. ♪ [music] ♪ Twenty seconds till the next surge. ♪ [music] ♪ Ten, five, down one gear. Three,
two, one, surge. This is hard. Get it out of yourself. Five, three,
two, one, and back down a gear. Last section, 9 out of 10. See if you can
keep yourself at threshold heart rate. I’m on it, 179. ♪ [music] ♪ This is the hardest part,
but it’s also the last part. Less than four minutes to go. ♪ [music] ♪ Less than three minutes to go. Come
on, everyone. Keep that upper body still. I know it’s hurting,
it’s hurting me as well. ♪ [music] ♪ Just two minutes left of hard work on this
session. We’ve absolutely busted up this climb. It’s a really good time. ♪ [music] ♪ One minute left until our last
surge. Come on, I can’t speak. You have to encourage yourself. ♪ [music] ♪ Thirty seconds untill the last surge. ♪ [music] ♪ Twenty. ♪ [music] ♪ Ten. ♪ [music] ♪ Five, down a gear. Three, two, one.
Everything you’ve got, last 10 seconds. ♪ [music] ♪ Three, two, one, done. Well done,
everyone. I’ve got a minute left in this video for you guys to cool down. Take
longer if you need to, I certainly will. That was a good session. ♪ [music] ♪ Just spin those legs,
don’t stop completely yet. ♪ [music] ♪ I hope you don’t feel as sick as I do.
Luckily, I’m in Matt Stephens’ house, or maybe that’s why. ♪ [music] ♪ Well done. I’m going to carry on cooling
down. If you’re not done yet with this session, or you just want something
different for the next time, you can click on any one of the training
videos around me on this screen. And if you want to make sure that you’re
kept up-to-date with new training videos that we upload, you can subscribe and
“like” our channel by clicking on me.


  • Shizentai89 says:

    Thanks GCN for this awesome vid. Ive been cycling my whole life, but last year I bought a mountainbike to have a cheap bike with more gears. Now I'm in love with building my own bikes. I'm currently collecting old gear to convert it into an awesome racemonster 🙂 I also bought an indoor trainer and I'm enjoying these video's. Thanks a lot for making this young woman a bigger cycling fanatic than she already was 🙂

  • Espen Valverde says:

    Make more of these!

  • bludog says:

    Thanks Dan !!! Incredible workout. Thank you GCN for teaching me everything about Road Cycling I need to know. Have a BLESSED HOLIDAY!!

  • DrCPriest says:

    Excellent training session, reminds me of riding the hills along the Mississippi in Wisconsin. Now I live in Florida and have nothing but flats to ride. Thanks for the workout, I enjoyed it! Regarding some of the other comments on ads, guess I have a different YouTube app (using an Android device), I did not experience any ads or delays in playback at all.

  • Alex Sweeney says:

    Can you do more of these please? They are great!

  • glenny oc says:

    GCN Awesomeness.

  • Holistic Ami says:

    You could use a motivation music…

  • mylkyl says:

    Great video!!! Keep them coming!!!

  • Christian Fox says:

    Killer session 🙂

  • Ron Tindale says:

    What programme/software is he using here and how does it all work?:-B

  • schreibs schreiber says:

    What bike trainer are you using

  • Skye Sullivan says:

    What was the distance of this ride

  • Rosie Baxendine says:

    Loved it and hated it in equal amounts!
    Thanks for advice on AdBlock 😉

  • 12988Jake says:

    More of these hill climbing sessions would be great! Or even flatter sessions as well. Very well put together and nice to see the road as you go.

  • snafujag100 says:

    I was gonna comment on that long add in the workout. Paul beat me to it! Very disruptive.I guess we are "captive consumers" when we are unable to move the cursor.

  • Cullen Jones says:

    Please make more of these style training videos, this is great!

  • vesocsm says:

    adblock = no ads

  • HIGHTOWERescort says:

    Are you trying to kill me?!?!?! LOL

    Never worked so hard on my exercise bike before, but really enjoyed it! 30 minutes flew by, and the video encouraged me to carry on, in fact work harder than I usually do!!! Thanks for uploading these videos!

  • Cyklomaniacy.pl says:

    What a great video! Thx!!!

  • MM Of the Perth Mikes says:

    Guys. These videos are great. Your channel is amazing and the price is juuuuuust right!!

  • Jesse Singleton says:

    Thought this was a good mix of on-board footage and commentary. Helped keep me occupied, though the last ten minutes was harder than I expected!

  • Pat Harris says:

    This is our family's favorite GCN indoor workout. Especially enjoy the experience of whooshing past the slower cyclists. ;D But it makes me seasick in spots. That boat–or rather, bike–sure does rock back and forth occasionally! Thanks for a great workout.

  • Re-Cycling says:

    This is the first time I've followed a training session for the turbo, I really enjoyed it!! I normally just follow a set up on my garmin which I have always found boring…. I'm in training for a very hilly sportive so I will be visiting this workout again!
    Thank you GCN!

  • Gregory Kisiel says:

    Yea – shortly – I love it ! o, I mean not just this video – all of them. Thank you so much guys, if it's about cycling GCN is the Best

  • shawn238 says:

    Greetings from a rainy Taiwan!
    Nice work Dan.I Really enjoyed that. I was feeling guilty about not getting out. I did a fair compromise. I do have a wet weather bike but the lure of the living room was just too tempting!

  • Phil Richardson says:

    Voice over and heavy breathing are off putting, need your own audio for this one.

  • Alex Lumb says:

    great workout, shame about the ad!

  • Ken Mitchell says:

    Love this vid. Great views. Great workout. Hope to ride it for real one day, though I suspect it'll take me longer than 30mins. Nice to see that Dan broke out the climbing bike to tackle it too.

  • Pete COOMBER says:

    Brilliant workout. But could have done without some idiot trying to sell insurance halfway through a ten second countdown.
    I realise that GCN / youtube need sponsors, but halfway through a workout!

  • Sherri Pope says:

    love it.😁

  • jason parke says:

    Hi Dan,
    I consistently use this video about twice per week. I really appreciate you – an actual cyclist (not an aerobics instructor) taking me on virtual climb through somewhere. I don't like the videos of the spin classes very much since looking at other people sweating isn't really all that motivational. Any chance you can make more videos like this in the 30-40 minute range? Thanks for your consideration.

  • Random Bike Trips says:

    I am starting to do hill climbs as I'm horribly slow at it.

  • Martin Hurley says:

    Excellent motivation, great video. Done about twice as much as I was doing in half the time. Going to try the others now. Also going to try Adblocker as well.

  • Cool Dog says:

    That was both terrible and brilliant at the same time!

  • spickie31 says:

    great workout, can you upload more with live images of the road and mountains etc.

  • Malcolm Dingle says:

    Suggestion to make the training videos even better. How about writing a summary of the workout in the video description (I.e 5min warmup, 2x(10min @FTP +5min recovery) so that we can quickly identify which video is most appropriate for the kind of workout we want to do. It would be easier than scrolling through each video to try work it out. Thanks – really enjoy the "atmosphere" of the GCN show 🙂

  • mark jones says:

    Great video! Apart from 2 poker adverts in between.

  • aponcapone says:

    for me i can not sort out the right resistance. i have my bike in a trainer and if im on the hardest gear of my bike….what is that resistance level? if i turn the knob on my trainer higher than level four its almost not duable to ride….what is for example resistance 5 in youre video's.

  • melissa plays says:

    Dan You are the Man. Good to see you on ITV4 – so much better than David Millar!

  • Ellis Minto says:

    i suppose this is alright for cyclists with fancy garmins and such that record rpms & bpms what about those who cant afford such exstavagancies mph would be nice ???

  • Ellis Minto says:

    ctxc is far better for people without the fancy exsessories

  • Kathy809RD says:

    What am I supposed to do during the peak 10 seconds? I am confused, maybe because this is my first video or because of my English.. :/

  • lebowskii98 _ says:

    Hi Dan,

    Great video. Just wanted some clarification, when you say "down 1 gear", do you mean so it's harder say 15 to 14 or easier 15 to 16? Also, when the effort level goes up I assume we just select a suitable gear for the cadence/effort shown on screen and don't just make the gear harder every time the effort incrreases?

    Cheers and keep up the awesomeness that is GCN!

  • Kristof De Deijne says:

    great workout, really enjoyed it. Thanks !

  • Alastair R says:

    Great music, great views and great company.

  • DubaiPrincess18 says:

    Can i use a regular upright stationary bike for this video?

  • Brent Russell says:

    Awesome!! I'm knackered!! Thanks

  • Oleksii Bychkov says:

    Thanx for a good training session! How long is that climb? I did 10.4km and I'd like to know what is the real distance cause maybe I should harden up a little bit 😉

  • William Stevens-Harris says:

    IS there a quick way to work out your threshold heart rate? Would I be able to use 70% of working heart rate (maximum heart rate – resting heart rate) in the Effort level 7 stints?

  • Ta S says:

    when you say 80% of threshold you man 80% of MAX HR?

  • Thomas Clarke says:

    Good work out the adverts let it down though

  • Chris Holdstock says:

    Cheers guys, there is now a puddle on my living room floor.. 😂 great workout though!

  • Jaime Pridemore says:

    oh man, the legs are shot. that 2nd to last part, halfway thru i got spit out the back….

  • mauro ragogna says:

    does It really Worth To train for only 30 minute?

  • Glyn Whiting says:

    I saw no add. Just a great work out. We are trapped in the UK for the winter due to my wife's illness.Normally I ride the roads of the Costa Blanca during the winter months. This, and the other work out vids are a life line as far as I'm concerned. Great work guys, and thanks !!

  • budhalen says:

    Great ad right in the middle of an effort, greedy pigs.

  • Lukáš Dombrovský says:

    I got my turbo trainer today and tried this session for the first time. I only made one small mistake, I thought it was 70-80-90-95+% of my max bpm, not threshold, so I really strugled to keep pace whole session 😀 Never mind, session its totally awesome, BIG thank you guys for these sessions and all the work you are doing in GCN 🙂 You are the best!

  • Rob Bonney says:

    Could you try and get the ad removed right in the middle of the workout, after it played the stream went black!

  • lanternpacker says:

    The ads are really not helping things on this.

  • Robert Appleby says:

    top workout hopefully will not put all my fat back onn cheers dan gcn apps 55

  • Adam Auclair says:

    Loved this tough uphill struggle

  • Sławomir Pukło says:

    Great workout video. However, I have a question – during high cadence sections I am "bouncing" on my saddle, esp. when increasing cadence. I've been told it's down to my not-so-great pedalling technique but what can I do to improve technique and not bounce at high cadence? #torqueback

  • Yvonne Rodgers says:

    Dan, truly appreciate your approach. business like but encouraging. this is the second of your video. I'm a newbie (1 month in) and I'm able to adapt to my fitness level. I seem to remember you in the Other video using "like a boss" I miss that in this one. bring it back please! thanks much for excellent workouts.

  • Ed Jandzio says:

    First ever turbo session. Dan that was brutal and I am now floundering in a pool of sweat. Come on!!!

  • Ajax Tytan says:

    Awsome workout, MY first training on trainer e-lite … Thx Dan !

  • Michael Lopez says:

    Did this today, it was brutal!!

  • Jason Day says:

    I love this video, use it every so often as a fitness gauge. I especially appreciate how Dan refers to his own heart rate and cadence, gears, etc. so I can get a good feel for what I'm meant to be doing. The scenery is gorgeous too.

  • Tina Schultz says:

    This video was fantastic. The virtual climbs are some of my favorites and your little bonuses (the 10 second seconds and the surprise 5 minute section) were a great way to push us even harder. Cheers!

  • Stephen Kennedy says:

    Do you have any videos on SRAM XG-1150, 11-speed, 10-42t and how to make adjustment?

  • manuela chan says:

    Me encanto gracias 😀

  • Benjamin James says:

    I have used this video a good few times now, normally immediately after a 20 min off the bike HIIT session… My cycling fitness has gone through the roof. I have managed a PB on all of our local climbs including Box Hill, Leith Hill and Staples Lane. I even whizzed up the 18% wall that is Whitedown! Great session and good lead from Dan! GCN forever baby!

  • Tiziana Cardenas says:

    Amazing climb

  • Jean Boisleduc says:

    What the ** is your roller?? you dont use a back wheel! i love it! save tires 🙂

  • gordon harker says:

    HI Dan Awesome workout first indoor on TACX FLOW smart training . Hard but good Happy new year 2018

  • boygaines2000 says:

    Great video! Love the indoor/outdoor combo and Dan..always good as the instructor.

  • Colin parker says:

    What sort of resistance would you use on the trainer for this?

  • Dragases XI says:

    Is this from Sufferfest?

  • Lior Lev says:

    what is the software that you work with in this video ?

  • Lee Anderson says:

    Great ride!

  • Jake Gordon says:

    Will I be able to climb Sa Calobra in 30 minutes in real life if I keep following this workout? 😃

  • zain jafri says:


  • Susan Irvine says:

    really finding these GCN clips useful, the instructors are encouraging & the time whizzes by

  • Julie Kinnear says:

    Great concept and views – unfortunately the camera wobbling around made me feel sick so I had to cover the screen after awhile!

  • 5376odd says:

    Thank you very much for these videos! I love them and it makes indoor cycling much better when you're on a budget and don't have the fancy zwift stuff 🙂

  • Anders Søndergaard says:

    Thank you Dan and GCN. Still one of the best videos. You have kept me motivated to do my exercise after my knee replacement 2015.

  • Greg Franks says:

    That was a beating! Thanks Dan Lloyd. If only I could get my heart rate above 161 while you're at 170+

  • John says:


  • Bubacat 1 says:

    Poor shaky video too much movement side to side y,all need a stablizer take a hint from turbo

  • Rodger Hunter says:

    Awesome work on the video. I've just started getting back into cycling after spending the past 5 years stuck to a spin bike, and ive tried to create my own let me know what you think 🙂 https://youtu.be/Bzg_raq6Vhs


    oh me oh my!!

  • Three Kids Plus Mom says:

    My entire body is dripping in sweat! Killer workout!
    Hahah his very last sentence made me laugh out loud 😆

  • Batgirl P says:

    Can't they EVER find ANYONE of African decent for ANY of these cycling videos?? Your videos are NEVER diverse!

  • Armah The Trainer says:

    I dig these climb sessions. The music was real helpful for the self paced cadence. Keep the punchy beats coming. If the music corresponded too the cadence I would have really liked that. You guys really did well worth the variety of training sessions.

  • Sanjive Kumar says:


  • Tri Boost says:

    Nice session! Will try this soon! Work work work 💪💪

  • Andrew H says:

    Love this as not been able to reach a spinning class recently !! Heart rate is very on this compare to the suggestion.

  • Ze Americo says:

    thnaks guys! wonderfull workouts!

  • Marcos Eduardo Sales Nunes de Souza says:

    I loved the way that you are showing "indicators" like efforte levels, RPM and Heart rate. Thanks a lote.

  • Meme Kalber says:

    Are you kidding me with the piano music around minute 10-11? It’s an effort 7 nd the music is like lounging at a hotel lobby having a drink. Doesn’t work

  • wfaustoda says:

    Finale duriissimo

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