30 Minute Indoor Cycling Workout | HIIT Burner

Warning this is a very advanced indoor cycling session! Ride with Paul on this very challenging 30 min HIIT Burner journey. You will travel with Paul along the flats, over the hills and incorporate a variety of sprints along the way – good luck!

1. Blood Moon Presence – Ruze
7. Snowing at Spruce Woods – Ceen.
2. Brand New (Helium) – Lvly
3. Adrenaline Junkie – T-Shirts & Sweats
4. Joyful Bells – Suedo
5. Coupon Code – Brendon Moeller
6. Just Follow the Light – Ruzer
8. Death and Defiance – Truvio
9. Llama Drama – Jobii

Music: https://www.epidemicsound.com/​

Kit by: http://huubdesign.com​

Disclaimer:
This is an advanced level indoor cycling/exercise/training session. Discontinue your session immediately if you experience any pain, dizziness or discomfort. It is the responsibility of the viewer/participant to ensure that they are medically fit to complete the training session/programme/exercise session and to have sought a General Practitioners approval to attend and participate with any training session/training programme/exercise session. I understand and agree that I undertake the training session/fitness training programme/exercise session – entirely at my own risk and that no responsibility whatsoever shall be attached to any person involved in RIID for any injury, accidents, loss or damage suffered by me or by reason of the training provided, however such may be caused. I am healthy, I have my doctor’s approval to undertake a training session/physical training program/exercise classes/ training session.

I hereby state that I have read and understood the above. I state that I wish to participate in activities of varying intensities, which may include indoor cycling, body weight exercises, resistance exercises, flexibility exercises and corrective exercises. I accept that the participation in any physical exercise is not without the risk of injury and even death.

I hereby confirm that I am voluntarily engaging in participation, with the option to stop at any point. I personally accept full liability for any loss, damage, injury or death which may occur as a result of embarking on such a programme of physical exercise.

I have read and understood the above.

hi welcome to ride my name is paul and this is a 30 minute indoor cycling session are you ready to ride [Music] hey guys 30 minutes hand position number one or position number two this is a brutal journey it’s a challenging journey full of intensity to burn a ton of calories improve your fitness okay let’s settle in hand position number two that’s out to the side add the resistance on to hit that 87 cadence let’s find that beat good we’re zipping along the flat road relax upper body hand position number two this is our warm-up track but this is intense all the way through this okay let me talk about the hand positions hand position number one is in the middle position two is out wide and position three is at the end of the bars but we’ll only be in position three when we’re out the saddle [Music] rpm cadence your revolutions per minute your leg speed we’re gonna keep our feet tapping on the beat and we will be working on a level of one to ten our rpe our rate of perceived exertion ten is working at your hardest one is at rest at the moment we’re warming up gradually picking it up two three up to four now okay guys whoo bit scared a little bit scared but it’s a good thing because we get a very most out of this 30 minute indoor cycling session okay keep it on 87 cadence position number two and let me talk to you about this journey flat warm up a gentle climb steep climb then we’ll be rolling down onto the flats with some sprint work and we’re back into a couple of climbs a super tough climb with a fast flat finish epic journey and hopefully you’ll enjoy every part of it so hand position number two [Music] really focus guys on shoulders relax back and down chest nice and proud core switched on and strong as we approach our first incline little grind the cadence drops down to a 75 hopefully you’ve got water to hand and a towel to mop the brow if you haven’t pause it fill it up fill up your bike and be ready for this sweat vest resistance going on good good 75 rpm we’ve got two intervals we’re gonna be out the saddle prepare to stand two one up good out the saddle position number three effort level creeping up six seven out of ten you can see the interval ticking down relax the hands relax the shoulders the upper body breathe nice standing climb two one down position two keep climbing take a little bit off if you need to work they come down back to that six out of ten got another one for me oh it’s a grinding climb [Music] tapping it out tap tap tap tap good ready to go out the saddle again very soon position two to go into position three keeping an eye on that cadence [Music] five seconds cover the resistance more going on two one and up good [Music] position three again [Music] awesome work guys land in the foot the foot on one of those beats tap tap tap good work interval counting down with climbing together [Music] effort level crept up to that seven seven and a half out of ten [Music] out the saddle guys superb work get ready to sit down position two three two one good staying in position two taking a little bit off still climbing coming over the top of the ridge unfortunately gets a little bit steeper take a drink on board if you need one lots of sips little and often and that [Music] it’s cadence to lower as we go steeper and we’ve got four interval climbs coming up out the saddle [Music] heart rate is coming up sweat rate has started 10 second warning add that resistance slow it down to 64. two one up we go good position three f [Music] not too much rest we’re going from two to three again prepare resistance going back on again [Music] three two up we go standing climb good great guy great job guys position three standing steep climb f level seven and a half touching that eight out of ten now [Music] let the shoulders come down stay relaxed breathe tap and away [Music] get ready to sit down in three two one good short break take a little bit on board [Music] still on that beat tapping away climbing strong short more powerful interval out the saddle coming up very soon add the resistance come on we’re climbing out two one and up we go good [Music] only a short one we’re powerful seven seconds [Music] another one fourth one three two one up we go position three stand and climb [Music] breathe it out excellent work team come on [Music] breathe tap tap tapping it out tap tap tap good come on position three ten seconds to the top key climbing when we get to the top it levels off it flattens off [Music] hold on every level that eight and a ten close to nine three two one down good position two and allow the leg speed to rise up to 85 rpm over the top of the hill flattens off 85 cadence position number two it’s time to put in some high intensity intervals on the flat seated power we’ve got 2 90 seconds yes 90 second intervals fast full gas 10 seconds relax come on three two one power on keeping with that beat don’t let those legs spiral out of control keep with it it’s a long interval see the clock ticking down pace yourself 90 seconds worth [Music] superb everybody position number two [Music] breathe come on working together flat road flat speed heart rate coming up worried eight and a half nine out of ten come on legs are screaming you can do it though come on [Music] tendencies your shoulders come up grip too hard let it go come on focus from the lower body down come on let’s go [Music] tap tap tap with that beat come on you’re gonna need that recovery and when we do it’s soft pedal last push [Music] [Music] work with me come on we’re putting in the work three two one soft pedal keep that cadence 85 rpm mop the brow heating up one down one to go that work rate has come back down to eight 876 soft pedal 85 rpm are you ready for another one not sure i am let’s give it a go [Music] 15 second warning position two back in that saddle great first one the second one even better go [Music] maybe tease that resistance on but make sure you don’t let go of that cadence tap tap tap tap good stay firm in your saddle looking at the road ahead i’m watching you keeping an eye on you come on working hard together position two seated sprint beautiful fast tarmac we are absolutely flying must be 100 miles an hour really come on come on hold it together [Music] wow starts to burn the legs but that’s why we’re here heart rate is up the work rate is up 9 out of 10. stay focused [Music] last little push control it oh come on legs don’t fail me now you got this your legs have got this [Music] you’re nearly there look at counting down end is in sight the flat road is finishing three two one soft pedal breathe it out grab a drink if you need one but we’re into a climb gradual climb the cadences drop right down to 65 find that beat tap tap tap good soft pedal that effort level went up to nine now it’s back down eight seven six peddling at 65 but not huge amount of effort going in just keeping it as a recovery but we’re still gradually going up this mountain where we have got two intervals out the saddle find that beat tap tap tap good 30 second warning we’re out the saddle position three we have to mop the brow the tap is on 15 seconds [Music] bomb two to three cover the resistance prepare to stand for level creeping back up seven resistance going on position three two up we go whoa out the saddle control it seven and a half eight out of ten work rate you can see the input ticking down hold your form climb together as a team for a unit [Music] breathe it out outstanding work to these intervals this is number one they focus [Music] it’s a lovely climb making great progress together as a team hold on when we get to the top we go soft pedal position two nearly there position three back to position two soft pedal good got too much rest we softened that pedal effort level is crept up but now it’s shooting back down we’re recovering not as much effort going through the pedals but we’re still climbing at that 65 cadence grab a drink if you need to [Music] breathe checking with your focus checking with your form 30 seconds to the next one keep it smooth visualize those circles you’re drawing with your feet in position number two on that beat good tap tap tap resistance going on effort level creeping up it’s getting steep we need to stand three two one up we go early nice position three dancing on the pedals [Music] breathe it out guys effort level coming back up it’s controlled eight out of ten it’s a solid climb because just around the corner we’re going to be doing some intervals on a climb so we can save a little bit for this one coming up two down good climbing good job position two soft pedal recover and breathe as i said fast approaching is a steeper climb and we’re going to attack it with a tabata style interval set eight times 20 seconds on 10 seconds soft pedal and we’re gonna stay seated for the first one and then alternate seated for standing so here we go it’s going to get a little bit steeper find that beat that strong beat [Music] great job guys let’s climb together not switching off that work rate’s come down to a 7 out of 10. solid strong solid beat whereas a team climbing building strength in the legs work rate heart rate it will work rate seven out of ten but believe me it will get a little bit steeper the intervals will get a lot harder and that work rate is gonna have to go up so resistance going on prepare to stand 30 second warning are you ready position two as i said the first one is a seated effort intensity is the key but remember there is eight of them madness okay dial in focus less than 15 [Music] seconds are you ready strong guys come on let’s get the most out of it two one let’s go whoa seated burn seated climb 20 seconds 10 seconds [Music] soft pedal so keep with the cadence just back off the intensity a little bit two once on pedal good [Music] nice job get ready to stand for the next one five seconds resistance on two one up we go good f level up now eight out of ten and gonna be rising position three keep with that beat ten seconds [Music] five [Music] two one down position two soft pedal taking a little bit off covering that resistance short recoveries that’s brutal two one seated alternating seated standing this is our seated effort at the resistance eight and a half nine out of ten now climbing climbing everybody working together come on stay focused three two one soft pedal good still climbing with that beat ready to stand cover that resistance three two one out we go [Music] position three whoa [Music] get ready to go to position two five [Music] two once off pedal short recovery seated next cover that resistance two one power on great work posture strong hold it together i’m watching you guys come on hold it on hold that form position two we’re climbing fast two once off pedal [Music] breathe standing next cover that resistance that work rate stays up doesn’t it two one and out we go dancing on the pedals position number three effort level nine out of ten come on [Music] we’ve got two more intervals six down after this one two one down position two so i’ll take a little bit off let’s work really hard on these ones are you ready seated resistance on guys two one power [Music] breathe it out strong nine and a half out of ten everyone’s working really really hard stay focused keep climbing keep climbing two one soft pedal oh one more standing are you ready cover that resistance five seconds three two one out we go good great work guys big effort now position three and when we get to the top it will flatten off a little bit come on five seconds [Music] two one down top pedal but keep with that cadence still climbing great job everybody two one soft pedal [Music] breathe it out soft pedal that’s good just allow the legs to spin out a little bit that work right drops back down grab a drink superb work [Music] breathe we’re back on the flat the cadence rises to 86 and we’re going to be in and out the saddle find that cadence 86 found it yet are we there incoming [Music] good effort level seven out of ten we’re gonna be out the saddle four count position two ten second warning we’re gonna stay in position two three two one and up go one two three four down two one up two one down [Music] up two one down up three two one down stay seated good nice work on that b at the resistance if you can on that flat hand position two we’re putting the power down effort level creeping up [Music] ten seconds come on we’re working hard together making a little breakaway three two one top pedal good nice work guys we’re on the flat working as a team making some little breaks same again up for four resistance on have you had enough on coming up keep with that feet position two on that flat road by second warning two one up we go two three four down [Music] up down stay down up we go four three two one down up we go four three two one down up we go four three two one down up we go four three two one down stay down power on come on we’re making breaks the finish line’s in sight ever level 8 out of 10. back it off a little bit regroup together mock the brow intensity is still on keep that cadence up take a drink on board 90 rpm [Music] position two flat road in two parts the build the breakaway into the finish are you ready guys breathe two one flat road effort come on let’s go position two seated flat work come on everybody we’re nearly home every level eight out of ten eight and a half it’s a burner on the legs but you’ve got this [Music] focus stay with me we’re riding fast we’re riding strong position two it’s flat it’s intense you’re two minutes to warm down push on stay strong come on come on come on stay focused it’s a long approach all that hard work you’ve done so far let’s keep working and challenge ourselves go wow my legs are absolutely screaming at me the water is flying off me [Music] have we hit a rainstorm i’m not sure come on guys [Music] 20 seconds wow he’s doing amazingly well [Music] stay strong look forward breathe it out nearly home three two one stop pedal don’t take the resistance off oh you think it’s over but it’s not resistance is on time to sprint two one up we go come on this is the big finale position three hold it together oh you thought we were done but no 35 seconds breathe [Music] standing spin nearly home three two down [Music] time for a little cry [Music] position number two [Music] that work rate was high high high and now we’re warming down and that work ray has dropped down that effort through the pedals much lower and getting lower let’s grab a mop of the brow find that 87b [Music] oh well done [Music] keep drinking make sure you always hydrate throughout the ride and then post ride make sure you warm down effectively with a really good stretch session with a hydration program and nutrition program to aid your recovery the best you can this last 60 seconds let’s ride together right at the end flushing those legs out hand position number two tough that was a toughy so we went up there eight nines touching a ten then as soon as we hit the warm down the effort comes down seven six five four just spinning those legs off [Music] if you want to spend longer on the warm down that is a really positive thing to do [Music] hey [Music] if you like the session please hit that like button if you love the session and you’re loving the channel please hit that like button put scan the qr code to support us or follow us on patreon [Music] and if you haven’t done already please hit that subscribe button thank you guys and i’ll see you in a ride very soon