This week on GCN Training we've got a short sharp session focusing on working hard and changing pace. This session is great for anyone short on time and looking to squeeze a workout in during a lunch break or any gap in your day!
The Session
3 Min Warm up
- 3 Min Threshold (8/10)
30s Easy (1/10)
2 Times through:
2 Min Threshold (7/10)
-1 Min Sprint (10/10)
2 Min Threshold (7/10)
- 1 Min Easy (1/10)
Final Sprint
30s Max! (10/10)
30s Easy (1/10)
30s Max! (10/10)
1 Min easy cool down
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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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Hi, 350 pound (159 kg) guy here. Thank you guys for all the awesome work you do! You all have pushed me harder than I thought I could go. It's crazy what you can do when you have other people doing it with you! I just wanted to thank you all. I'm down 10 pounds!
Killer workout! Especially as I thought I'd be doing the 15 HIIT class :-0 A completely different challenge! But stellar all the same. I've been doing these workouts now for the past 6 years, and actually, you saved my health and, in a way, my life! My wife passed away just before I discovered these posts and as a pre-diabetic - genetically pre-disposed - black middle-aged male, I had awful leg trouble, with nerve damage, and everything. Now, my GP is amazed at my improved blood pressure and cardiovascular efficiency. So this is no ordinary thank you. My 11 and 13-year-olds thank YOU too!
Hope you're well and still rolling ✊
Manon is perfect. More Manon please! She has the perfect voice and temperament to lead a workout.
True
All the coaches are really good.. However, I think she's the best. Edit: Been doing this 4x a week for the last 3 weeks. Down 8 lbs. !
i would absolutely love more 15 to 20 minute workouts to do on a coffee break or as warm up to weight training! These shorter workouts are better than going for a walk outside when it's -25 here in Canada LOL. I have no monitor on my spin bike but I watch your cadence and follow and get an amazing workout! Thanks for bringing me so much happiness 🧡🧡🔥🔥
More women-led workouts, please! Love the men-led workouts but enjoy the variety and showcasing these powerful athletes crushing it !
Absolutely agree - love the workouts
Absolutely! This makes women more represented in cycling sports and does something about the stigma that cycling is just something for men!
@@simonkraemer3725 never heard of that until you just said it. Why would you think that there is a stigma against women cycling?
@@simonkraemer3725 476AD rang..... They said they want their school of thought back.
@@simonkraemer3725 SIMP
That was a good one. Thanks for the workout, and thank you for letting more of the team lead the session!
By far the best 20 minute workout from GCN for me. Thank you GCN!
Thank you thank you THANK YOU for these new workouts every week! Seeing the new GCN video every week makes me actually look forward to Mondays!!!
Best GCN sessions I always do at home with my exercise bike
the most efficient 20 min workout. Thank you!
This is one of the best workouts I have ever found. Fantastic! Keep up the good work!
I’ve been participating in your videos for a few months now and just noticed the cadence tempo running around the effort circle. Wow thank you
Loved this session, thank you all GCN!
Just finished this one twice (back to back) great workout and amazing content for free! Thanks GCN 👍
Toughest one yet for the 20 minute rides, thank you!!!
Absolutely fantastic workout. Great team as well.
This continues to be a go to workout when short on time to maximize effectiveness. Thanks so much!!
great short swiftly session, thank you Manon from Thailand
Love the efficiency of this workout!
Love the variety of this quick and efficient workout❤️
Love these manon led workouts! more 25-40 minute workouts would be great :)
I did it and loved it, great working out with you guys
Brutal but brilliant! Comfortabler was not a word until Manon said it 😂
Awesome maximization of a short workout! Dripping with sweat and feeling great! Thank you!
Love this Manon! Just did this training session to adjust my new shoes and cleats. Keep up the good work!
This was a quick and GREAT workout. Perfect way to squeeze in with a busy schedule. Thank you!!
Best trainer on GCN! Keep up the great work!
I did this today, it was fantastic, I really love GCN, GCN presenters, and all the rutines you have. Congrats.
Loved it! Been out of the routine for over a week so nice return.
Intense but quick workout. Loved it. Manon is an awesome instructor. Great to see more women leading and taking the classes.
Yay! New workout. You lot have kept me sane throughout the lockdowns here in Ireland. ✌️
love these shorter sessions....no excuses!
I like this quick and intensive session! Thank you so much!
Fabulous thanks Manon. Great variety, build and finish. On my favourites list :-)
My favorite one until now!! Thanks guys and girls!
love this workout did this at my gym in chicago keep doing more video you guys rock!
Love doing this workout. Thankyou
Thank you!!🎉
Great workout! Loved the music matching the efforts on this one!
Loved it again!! All your videos are great!
Great new workout thankyou GCN!
Great Friday morning kick start. Thanks Manon.
Would love to see more of these. And also for people who have knee issues, cycling that help them continue their fitness journey and get a sweat on the bike and also gain some knee function back.
Man, great quick workout! Shout out to the DJ for syncing the drops during intensity increase. 🔥
My fave trainer. A beauty like you will never be. You’re the only one!
love this so much! I’m a beginner and this really helped! thank you!
Loved it! Short and sweet but challenging!
One of the bests
Intense and wonderful. Thank you!🚴🏻
Yet another great session thanks!
Legs went jelly for last ten secs of last sprint. Great transition from work to home. Gratitude 🙏
Thank you for these workouts. I feel myself getting stronger. It's getting easier to use the higher gears
Love your workouts, PLEASE add more Manon!!!
Thanks again! Great workout
Love this one and the trainer!
Thanks so much h for this video, thanks his was my Boxing Day workout in 2021
Best cardio spin workout by far!
Great workout, thanks to the team!
Great workout Manon!! Keep 'em comin'!!
Great way to start the day. Thank you!!
Thank you so much ♥️ ❤
I changed up the sprints with Hill limbs and it's fab. Thank you again ❤
Quick & efficient 👊🏻
Great to see the women featured a bit more. Thanks Man on for another awesome GCN session.
Excellent! Thanks so much!
Again thanks for great workout in short time span!
Hi there, Manon, you are so inspiring and keep us working hard
I really love this GCN training sessions
❤️ this. Thank you!
Me too!
Definitely a top 3 workout ok the channel.
Great way to start the day! Thanks!
that was a really great workout. 60mins worth of sweat in 20. Thanks a lot
Wonderful as always.
Great workout. Thank you
Great workout, still dripping after 2 minutes cool down. Great
Even better 2nd time around! Thanks.
Brilliant session well done to all
Great quick workout!!
Great workout Manon! Thanks a lot
Great workout thank you Manon
Love it!💕 Get in & Get it done! Whoop! Whoop!👏🏼👏🏼👏🏼
Good workout here and the instructor is very fit
Nice endorphin rush to close off the work day. Thanks Manon and GCN team. Perfect workout :-)
Great, tough, quick ride!!!! Thanks 😊🍁.
Great cycling workout ❤
Great session! Nice workout!!
Love Manon's rides and love riding with the fierce women (and Max). And, I think, congrats, Manon?!?
Back to back Mannon this morning… nothing can challenge me today!! Bring it world!! 👍🏾
Whew! This one was tough and I loved it!
Short and sweet!
Nice and intense, thank you!
Amazing Cardio
Thank you for the amazing spin session!
Absolutely magnificent
The GCN logo is awesome. Props to the designer(s)
awsome workout
Great workout 🎉 perfect when crunched for time but you still want to crush it 😊
Great workout. For me, the best bike trainer of them all. “Up up up up.”
Awesome work out!!
Love It 💪💕
Love this one. Longer endurance peaks. Short sprint finish. Fabulous. Weights next then ready to wind down for the evening :-)
Back again. This is a good one to keep revisiting.