45 Minute Un-Paced Efforts | GCN Training Workouts
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- Опубліковано 23 січ 2025
- We're back with another savage GCN training session. This workout, led by Manon, is 45 minutes of un-paced efforts: just go flat out! This brutal session comes with music so you can train along to Manon's beats!
The Session:
3 mins at 2/10
2 mins at 3/10
1 min at 2/10
2 mins at 4/10
3 mins at 5/10
30 sec at 8/10
30 sec at 1/10
2 mins at 3/10
3 mins at 5/10
2 mins at 3/10
1 min at 6/10
3 mins at 10/10
4 mins at 1/10
3 mins at 10/10
4 mins at 1/10
3 mins at 10/10
2 mins at 1/10
2 mins at 3/10
2 mins at 6/10
2 mins at 1/10
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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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Manon your encouragement has re shaped my body. With some significant food changes my results are in. Thank you for being so strong. Here's to you and the whole team. Cheers Hank!
Called Manon because you keep everyone under pressure, nice work!
Manon your sessions are a blessing! I have difficulty believing the results of these "spicy" efforts. Thank you!!!
You are amazing. I enjoy your classes. You are humble and considerate of those who just like to attend class from home. I loved your safe guidance without the influence of the trainees beforehand.❤
I definitely embraced the pain on that one! I can feel the fitness growth happening every session!!!
Thank you Manon and team. Was struggling emotionally and feel so much better now. 🥰
Hope you are doing well now!!
Great workout
Great session thanks Manon &the team the warm up was tough on its own and the 3min efforts were tough but I made it
Just a suggestion would it be better if all five cyclist had microphones
I love the long warm-up so your muscles really are ready to push hard for the long efforts later on. Makes for a great balanced session - thanks guys!
Brutal
Great session, Manon is GCN 's best presenter and ride leader.
Brilliant session, probably the toughest yet with those 3 minute 10’s!
Manon and team. This was just a great workout! Please keep these up. I also think it is time for GCN to come up with an app and cycle trainer. If you ever decide, I want to be one of the seed investors!
May be my favorite of them all. Loved the singing! Lol
This session was an amazing start to my weekend of holiday baking. Thanks Manon and the GCN team!
This particular workout is the best GCN has available. Absolute beast of a session. Well done guys.
This was hard for me, but a great workout. I love you GCN! I can’t say enough positive things- the instructions, cues, guidelines and encouragement are above board!
Thank you! I just love all of GCN’s workouts - thanks for all your time and effort. :)
I’m actually scared of this ☝️ one. Love all the positive vibes. 💪💪
By far the most challenging GCN session for me. I am a big gear grinder so having to get up to 120 rpm at level 10 for a sustained amount of time is definitely a killer. First time I had to stop for a couple of minutes. Good one Manon
Thanks Manon that was brill. I'm full of beans and no sign of flatulence!!
Outstanding, challenging session. And yes, we are “Living on a Prayer!!” Loved it. More karaoke next time please!! :)
I've done this a few times and it's fantastically sweaty each time👍🏿
Seriously speaking I never think of doing all 3 10 out of 10. But manon and Hank made me do it. Thanks for the nice session. In all 3 efforts I was 172 bpm.
I thoroughly deserve this choccie brownie after that! Thank you, Manon and team GCN!
What a fantastic session. Didn't think I could do three minutes at 10/10 but I finished all three of them! Excellent class.
Manon - you're a legend. This session was absolutely brutal. Thanks again.
Good session - thank you. Love the idea of Hank flapping like a fish!
Thank you Manon. Great session that is killing me three times a week!
Sweat pouring....thank you! My favorite instructor
Playlist back on point. Esp track 10 mins from end. 👌
Loved this, thank you! Love the longer efforts and terrific chemistry, terrific presenter. The 45 min is perfect.
one of the best GCN workout videos
Deadly Session. Manon just ROCKS it out!
Hankˋs painface helped me through! Thank you so much! All of you!
Great workout! I love the longer sustained efforts. Really pushes the heart rate up. Keep’em coming!!!
Awesome - the 3 mins push are brutal .
I’m with hank, Coffee after a session is the best and my go to.
Yeah man I’m sweating!!! Awesome session. Thanks gang!!😅
Wow. Done on a wet Sunday morning!..One of GCNs best.. Many thanks..
Getting better every time !! Thank you !!
Brutal but brilliant. Waterfalls of sweat. Thanks Manon.
Awesome workout. Thanks Manon and Hank salute to your energy 🫡
So good and thanks for the upload! It was so harding reaching for 120 RPM! 😂❤❤❤
Thank you GCN....you guys have saved me during lockdowns here in Melbourne. Hated the pain, loved the feeling afterwards. I certainly enjoy the workouts and learning the art of endurance.
No sweat no glory! Bring it on!
Great workout. Smart training with max efforts and solid warmup/cooldown. More singing please!
cc wow!! brilliant session Manon...can't walk or talk....gdday from downunder !
Manny and Hank u motivate me so much loved this session ❤
Love the longer ones! Up Up Up Up Up!
Another devastating one Manon! Huge effort Hank
So much fun with Hank 😂❤ and Manni
Killer session! Love the longer ones.
AWESOME!!! LOVED IT! Great work out! Please do more.
Excellent session thanks. Particularly like the extended warm up but didn’t manage to complete the full 3 minute intervals. Didn’t matter though - did what my mind and body would permit. “A bit of pain never hurt anyone” 😁
The 3 min of 10 are real brutal . But you can relax between. Great Session Overall.
Thank you all. Loved it... keep em coming!
Very challenging and sweaty session!!
Just finished and wow.. it was tough but I actually enjoyed it. 😅Thanks GCN
Girl boss, Manon! That was brutal! Thank you for a kick@$$ ride.
That is a brilliant 45 minute session
Awesome session and great instruction, Manon - thank you for keeping me fit Team GCN!!
Thanks team 😊 great workout 💪💪💪
Great variety. By the time you finish the third set at the 10 level of effort, your legs are ready to fall off. Very nice length.
Thanks for this training session. Hard but satisfying.
I have been using the GCN spin videos for about 2 months now. What can I say, FANTASTIC! I have loved every workout I have done and just hope you don’t stop producing them as they have revolutionised my garage cycling during the winter.
Great work! Would be good to see more 30 min hill climbing too!
Cheers
Great session, Manon and team! Mid-session Bon Jovi pushed it over the top. This definitely goes in the training rotation.
Tough session but great! 🎉🎉🎉❤❤❤ thanks guys
Currently working through lots of GCN sessions, this one was tough! But loved it.
Great to hear! Tough is always good 🔥
This is insanely intense! But I loved it. Am I insane or am I intense? Thank you GCN!
Love these workouts! I’m new to cycling due to a plantar fasciitis problem. I’m a runner, but these workouts are fun!!
When you described this workout, I literally thought to myself "That's not possible - 10 effort for 3 minutes?" but then I started it and was pleasantly surprised - which is exactly the level of workout I was looking for.
Thank you very much for this gift. With gratitude to u and the entire team
That was tough! Definitely got dropped on this one. Thanks for the good work.
Second time doing this one and I just love the teams energy!!! Thank you
Love the GCN workouts! It would be great to have a degree of difficulty indicator/score for the workouts. Sometimes you might have limited time but want a tough 20min or 30min session and other times you might want a gentler 45min session. The DoD score would help to select a session. Great stuff guys!👍🏽
Great session and great energy on set💪🏼
Excellently hard workout! Thank y'all! Really enjoyed long buildup.
Absolutely LOVING your workouts! Such a range to choose from I’m never bored. Any chance you could put a gentle post workout stretch on the channel - say 30mins…? (I couldn’t find one but sorry if you’ve already done one). Thanks for your enthusiasm and motivation 👍🏻
Cracking workout, the banter really make it great.
thank you for the perfect workout. i was thinking what great guys to do a ride with and I only have a spinning bike. Loved it, really makes me feel great after finishing.
Now that one got me!! Thanks!
Embraced the pain and rocked it. So good thank you! Living on a prayer for sure!
BRILLIANT hard session
Amazing class Manon. Thanks a lot!
Good session. Helps to push u that extra mile
Thank you, great session. I like that you talk a little less than some of the other hosts.😉
You save my mornings, so funny and so hard at the same time. Thank you!!!
Great session!
Manon Love You... Greetings from Colombia.
What a pleasure doing spinning without tacky, panel beating music.
Very good one, hard to hold on to those long efforts. Hank, you do not need another coffee!! ;-)
Super powerful workout.. So encouraging so motivating. Thank u everybody. Manon you are the BEST
I loved it.
Now I'm ready for the weekend.
Thanks Manon, thanks GCN 🙌🏼
Thanks GCN Training brilliant session
Vicious workout Manon😳🚴🏻💪🏼
Absolutely marvelous ‼️👌🏼‼️
I just love the guests. The motivation is incredible. Thanks to Hank & Manny's singing 👌🏼🙏🏼💪🏼😂💃
keeps me going until I start laughing 😉😂
The whole team is fantabulous‼️
Glad to hear you're loving the vids!
Thanks for the great work out. Couldn't you ask the world champion how she deals with the pain? We hear from Hank Allllll the time!
That was amazing! Thank you.
I’m giving this video a BIG THUMBS UP!! This session was soooooo gooooddddd!! I really enjoyed the fun competition between Hank and my boo Manny 🥰, it kept me entertained during the pain! Great job!! 💦💦💦💦🚴🏾♂️🚴🏾♂️🚴🏾♂️🚴🏾♂️🙌🏽🙌🏽🙌🏽💪🏽💪🏽💪🏽💪🏽💕💕💕
Great session Manon! Killer
Hot 🥵 Blimey, that was fantastic ! Thank you Manon for a great session, you’re such a fab trainer and coach, great to have little pointers all the way through. Great help. Loved it. Thanks again to the team too, great banter as always.
Great workout stayed until the end and really loved it 👌
Great session and you are lovely, the best!!!
Thank you, great session!!