If you're short of time and want some quick tips on how to improve your fitness, ex-pro cyclists Daniel Lloyd and Simon Richardson show you how to use sprints on a turbo trainer or static exercise bike to get fit fast. If you've got a heart rate monitor, riding sprints at 90-100% capacity for 15 seconds, then 30 seconds - 3 minutes at 80-90% of maximum - mimicking short steep climbs, then riding at VO2 max for 3-8 minutes is a great way to get into shape. If you don't know your VO2 max, don't worry, we'll be covering how to calculate it later on in the year. Music: Cassette Jam - Eastern Game: gcn.eu/YGsgnH About GCN: The Global Cycling Network puts you in the centre of the action: from the iconic summit of the Stelvio to the epic trails of Fort William, Scotland, everywhere there is pavé or dirt, world-class racing, and pro riders, we will be there bringing you all the action, essential analysis and unparalleled access every week, every month, and every year. Welcome to the Global Cycling Network | Inside cycling Youtube Channel - gcn.eu/gcnYT Facebook - gcn.eu/gcnFb Google+ - gcn.eu/gcnGPlus Twitter - gcn.eu/gcnTW Leave us a comment below!

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