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Tempo Efforts With Sprint Finishes | 30 Minute Indoor Cycling Workout

GCN Training
2024 ж. 22 Мам.
31 328 Рет қаралды
Жүктеу

Whether you're working on your sprint power or sustained tempo, this workout covers it all! Manon takes you through intervals focusing on building fatigue with a sprint to finish off your legs.
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 1 mins @ 3/10 (80 rpm)
02:00 - 2 mins @ 4/10 (80 rpm)
05:00 - 1 mins @ 2/10 (80 rpm)
06:00 - 2 mins @ 5/10 (80 rpm)
07:00 - 3 mins @ 7/10 (80 rpm)
10:00 - 0.5 mins @ 9/10 (100 rpm)
10:00 - 1 mins @ 2/10 (80 rpm)
11:00 - 2 mins @ 7/10 (80 rpm)
12:00 - 3 mins @ 5/10 (80 rpm)
15:00 - 0.5 mins @ 9/10 (100 rpm)
15:00 - 1 mins @ 1/10 (80 rpm)
16:00 - 2 mins @ 9/10 (80 rpm)
17:00 - 3 mins @ 6/10 (80 rpm)
20:00 - 0.5 mins @ 9/10 (c rpm)
20:00 - 1 mins @ 2/10 (80 rpm)
21:00 - 2 mins @ 3/10 (80 rpm)
26:30 - 2 mins @ 2/10 (80 rpm)
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🎵 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: 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.
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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.
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Пікірлер

  • First GCN workout after Covid. My inner demon started casting doubt during the final piece. After the 2 min at level 9 I was close to pressing pause and Manon timely said don’t even think about quitting. That truly kept me going. Thanks Manon and crew for holding this 50 year old guy in British Columbia accountable to himself.

    @henk96@henk965 ай бұрын

  • Great session! Really liked mixing it up! Thanks GCN team!

    @emr7829@emr782923 күн бұрын

  • Great session. Music really helped 🎉

    @ottaviocasale7250@ottaviocasale72503 ай бұрын

  • Great session, Manon, thanks a lot! Did it together with your recent "Hard Core Sprints" and so ended up at appr. 60 minutes in all. Would love to see more 45/60 minutes low cadence climbing sessions. How about that? Kind regards... Jürgen 🇩🇪

    @jfk1403@jfk14035 ай бұрын

  • I love this one! Perhaps make a 45 min long with the same format? :)

    @andrealewis514@andrealewis5143 ай бұрын

  • Excellent. Your reminders to push came at the right time, every time! Thx

    @Carl-to7so@Carl-to7so2 ай бұрын

  • Love Maddy , been doing these training sessions for now three year and have watched her grow up . Thanks for being so inspiring .

    @running4fun863@running4fun8634 ай бұрын

  • I usually go for 20-25 minute workouts so this was a great bridge to motivate me to go for a 30 minute ride.

    @noellemags@noellemags3 ай бұрын

  • Thank you Manson 😅 A tough session but great to blow those cobwebs away!

    @user-mz5no2zq7d@user-mz5no2zq7d3 ай бұрын

  • Enjoyed that, good mix up. That 2 minute 9efforts a killer. 🎉🎉🎉

    @MrSmid888@MrSmid8885 ай бұрын

  • Christmas Day workout done. Looking forward to my chestnuts and sprouts. Merry Christmas to one and all.

    @sparx550@sparx5505 ай бұрын

  • That was Fabarooney! Merry Christmas to all at GCN.

    @sparx550@sparx5505 ай бұрын

  • Thanks for another great day with a new training session! Keep them coming, please!

    @bridgetg1916@bridgetg19165 ай бұрын

  • Tough but good start to the day 😊

    @olivermars8715@olivermars871516 күн бұрын

  • Loved this one. Manon is the best! Thanks for encouraging throughout

    @limalliano@limalliano4 ай бұрын

  • Thanks Manon for that great workout. Did that one this morning instead of going out for a run on another very rainy day and I enjoyed it. Perhaps as someone suggested further down adding a 4th effort block could be an option. Cheers

    @gthyssen1657@gthyssen16572 ай бұрын

  • Love this one Manon! ❤

    @Sorvete108@Sorvete1082 ай бұрын

  • Love maddy. Great work thanks so much. I can't get to a gym but this is soooo much better 👍

    @amiehoult8773@amiehoult87734 ай бұрын

  • Thanks for such nice training. I am recovering from a long lasting knee injury and truly need to loose some weight or no one will ever look at me again. Greetings from Costa Rica

    @isaacmora4189@isaacmora41894 ай бұрын

  • Fantastic. Interesting and challenging. Good job

    @lynnbrown7293@lynnbrown72934 ай бұрын

  • Very well-designed and led session. Not too intense, but not too easy. More of these please!

    @paladin911@paladin9113 ай бұрын

  • Thanks GCN. ❤❤

    @user-fq2dz5qn1x@user-fq2dz5qn1x2 ай бұрын

  • Great session, Manon . 😅😅😅

    @Danny-nz9fh@Danny-nz9fh2 ай бұрын

  • Thanks team! 😅

    @allynaeward8863@allynaeward88635 ай бұрын

  • Whew, that last sprint hurt! Great session so thank you Manon and all. Do you have a long, like 50 minutes or more, zone 2 session?

    @changchup@changchup3 ай бұрын

  • Enjoyed the A LOT! Thx guys

    @judithharris-deans3606@judithharris-deans36064 ай бұрын

  • Hey, great video! I really loved doing this. Please keep making them Manon.

    @AnonAnon1@AnonAnon14 ай бұрын

  • Great workout...could you do a 60 min indoor hilly ride workout?

    @pegsmolina@pegsmolina4 ай бұрын

  • Love it Manon and love hearing about Maddie's experience. Keeps my mind off the pain! Merry Xmas guys ❤

    @taniaserra5293@taniaserra52935 ай бұрын

  • That was great! Enjoyed the variation and was pushed hard especially in that last set. Thank u all again x

    @rochellemolloy8895@rochellemolloy88955 ай бұрын

  • Really enjoyed that session. Thank you for uploading it.

    @liamrowbotham2452@liamrowbotham24525 ай бұрын

  • Great short session these fit perfectly with a Busy schedule loved it. Thanks Manon and team ❤

    @karenskingley6939@karenskingley69395 ай бұрын

    • True

      @Volvo5200@Volvo52003 ай бұрын

  • ❤❤❤❤ this session Maddie is marvellous her advice 🎉🎉🎉🎉🎉

    @arcangel7097@arcangel70975 ай бұрын

  • Thanks, Manon, for another amazing session! Love all your videos!!!

    @marciwilson3827@marciwilson38275 ай бұрын

  • This was an amazingly short and difficult session! Gracias!

    @DJMcCabe3@DJMcCabe35 ай бұрын

  • Good one!

    @nicotidot3186@nicotidot31865 ай бұрын

  • Outstanding session, thanks Manon!

    @rgh622@rgh6225 ай бұрын

  • Fantastic little szechuan. Thank you for the great content

    @adamdodo7160@adamdodo71605 ай бұрын

  • Thank you 😅

    @markiahartley4567@markiahartley45675 ай бұрын

  • Just did the session very enjoyable, especially the 2 minutes 9/10. Great fun, thanks again.

    @patrickwong4824@patrickwong48245 ай бұрын

  • Nice🎉

    @gabrieladavila779@gabrieladavila779Ай бұрын

  • Great session! Anyone seen Hank?!

    @tomroman4674@tomroman46745 ай бұрын

  • Number 6 of 30 in January.

    @sparx550@sparx5504 ай бұрын

  • cool! How should I set up / follow having TACX Neo Smart 2T trainer?

    @kamilkostrej@kamilkostrej5 ай бұрын

  • Sweet, but just a bit too short. Could we get something similar that’s 40 or more minutes? Thanks!

    @margarethollingsworth4770@margarethollingsworth47702 ай бұрын

  • Do you use the wahoo roam power level to set it ?

    @adolfoecs@adolfoecs5 ай бұрын

  • When long sesión...for Christmas 😂🫢

    @chuchi1881@chuchi18815 ай бұрын

  • ❤❤❤❤❤❤❤❤❤❤

    @Chriskibata@Chriskibata5 ай бұрын

  • Great session. But as a 75 year old guy trying to stay fit, it is tough keeping up with the youthful riders in Your video. Max

    @user-xs3hi2cx8c@user-xs3hi2cx8c5 ай бұрын

  • A bit too easy - needed more sprint intervals!

    @annatinker2791@annatinker27913 ай бұрын

  • Was a nice session, try shorter cues, less talking in between, concentration is some times real hard when you over cue or thinking you have to talk.

    @bsbstrengthgym7242@bsbstrengthgym72424 ай бұрын

  • Tough

    @dazzerpaul4302@dazzerpaul43023 ай бұрын

  • Manon great, please put Maddie in mute

    @stephenlawson7846@stephenlawson78465 ай бұрын
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