Tempo Efforts With Sprint Finishes | 30 Minute Indoor Cycling Workout
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- Опубліковано 7 чер 2024
- 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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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.
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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.
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 🇩🇪
Great session. Music really helped 🎉
I love this one! Perhaps make a 45 min long with the same format? :)
Thank you Manson 😅 A tough session but great to blow those cobwebs away!
Great video and I really enjoyed the session🔥🚴♀️🚲👟👟🔥🔥
Great session! Really liked mixing it up! Thanks GCN team!
Love Maddy , been doing these training sessions for now three year and have watched her grow up . Thanks for being so inspiring .
Thanks for another great day with a new training session! Keep them coming, please!
Love this one Manon! ❤
Enjoyed that, good mix up. That 2 minute 9efforts a killer. 🎉🎉🎉
Christmas Day workout done. Looking forward to my chestnuts and sprouts. Merry Christmas to one and all.
Loved this one. Manon is the best! Thanks for encouraging throughout
Love maddy. Great work thanks so much. I can't get to a gym but this is soooo much better 👍
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
That was Fabarooney! Merry Christmas to all at GCN.
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
Thanks GCN. ❤❤
Tough but good start to the day 😊
Fantastic. Interesting and challenging. Good job
Very well-designed and led session. Not too intense, but not too easy. More of these please!
Great session, Manon . 😅😅😅
Outstanding session, thanks Manon!
Amazing
Fantastic little szechuan. Thank you for the great content
Thanks, Manon, for another amazing session! Love all your videos!!!
Really enjoyed that session. Thank you for uploading it.
That was great! Enjoyed the variation and was pushed hard especially in that last set. Thank u all again x
Hey, great video! I really loved doing this. Please keep making them Manon.
Excellent. Your reminders to push came at the right time, every time! Thx
Just did the session very enjoyable, especially the 2 minutes 9/10. Great fun, thanks again.
Enjoyed the A LOT! Thx guys
This was an amazingly short and difficult session! Gracias!
I usually go for 20-25 minute workouts so this was a great bridge to motivate me to go for a 30 minute ride.
Great workout...could you do a 60 min indoor hilly ride workout?
Love it Manon and love hearing about Maddie's experience. Keeps my mind off the pain! Merry Xmas guys ❤
Great short session these fit perfectly with a
Busy schedule loved it. Thanks Manon and team ❤
True
Thanks team! 😅
❤❤❤❤ this session Maddie is marvellous her advice 🎉🎉🎉🎉🎉
Good one!
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?
Thank you 😅
Nice🎉
Great session! Anyone seen Hank?!
cool! How should I set up / follow having TACX Neo Smart 2T trainer?
Do you use the wahoo roam power level to set it ?
When long sesión...for Christmas 😂🫢
Sweet, but just a bit too short. Could we get something similar that’s 40 or more minutes? Thanks!
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
Number 6 of 30 in January.
❤❤❤❤❤❤❤❤❤❤
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.
A bit too easy - needed more sprint intervals!
Tough
Manon great, please put Maddie in mute