45 Minute Indoor Cycling Ramp Workout | From Threshold To Sprints!
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- Опубліковано 26 вер 2024
- Today’s session on GCN Training is a long ramp workout, meaning the reps get shorter and harder all the way through. This is a tough workout so make sure you’re fuelled, hydrated, and ready for some pain!
Warm Up:
5 Mins Easy Spin (4/10)
Main Set
90s Hard (8/10)
- 90s Easy (1/10)
8 Mins Moderate (5/10)
- 6 Mins lower Threshold (6/10)
2 Mins Easy (1/10)
- 4 Mins Threshold (7/10)
2 Mins Hard (9/10)
- 2 Mins Easy (1/10)
30s Max (10/10)
- 2 Mins Easy (1/10)
30s Max (10/10)
8 Mins 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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What did you think of this session? Let us know 👇
Great workout, thanks guys !
One of my top 10!! You guys rock. Thank you and please keep them coming
Perfect session, thank you.
This posted while I was in recovery from an injury. Couldn't wait to get on my bike and do it...I question my sanity😂😂🤣
This was my second time completing the workout. Thank you for the coaching cues. Also I get through hard intervals by thinking each minute I’m getting 1% better! #gogogo
Just found this channel. I’ve completed two sessions. I like the proper training format. None of that dance cardio junk. Time, Effort, Recovery, Repeat!
Devin here from Pennsylvania, enjoyed the 45 minutes of indoor cycling sessions . Getting ready for spring !! 👍👍👍
Probably my favorite GCN workout
Another great ride really love the format and motivation ❤❤
Still loving these sessions 👍
Been using the GCN work outs after being diagnosed with cancer and having to lose a few Kgs to help with treatment…. Excellent sessions in here… with motivational help from the presenters…. Thanks all at GCN !!
Keep pushing and stay strong!
Hope you're out the woods now and that weight was lost mate. Keep up with that fitness and push on 👍
Hope u are feeling good❤❤❤❤
Those 8 and 6 minute ramps are a killer!
Great tip to count backwards thx Manny xx
Another great session. The team is really coming together! It's clear that you are all talking and thinking about ways to improve the sessions. The past 6 months have been so great I seldom go back to the archives anymore. Thank you!
Love the sessions you are putting out lately. 45 minutes is great and the coaching and plans have been improving.Thank you from Canada 🌞🌞
My goodness! This workout was really good!! Thank you!! 🥰🥰🥰👍👍👍
Great tea time session! Great banter from the group keeps you going. Excellent GCN!👍🚴
I love you guys! Hank, I'm always laughing when you're leading, and it makes the rides so fun! This one was particularly awesome 👌. Love the ramps! I can settle in, and with each increase I'm feeling more energized! You and Manon Crack me up!
I have started last Nov, your session with my road bike on trainer.I did gradually 15min then 25,35,45 and now 50min.I do it every second day.
I can feel my improvement significantly. Normally indoor spins are boring however these session are made to make indoor spin active,fun, encouraging and of course professional. Thank you very much for your lesson and advices. 5 STARS FOR YOU GUYS.
Good way to start the week, specially after a couple of days rest! Thanks for the great variety of sessions! See you next time and keep up the good work! 🌹❤️🌹
Much better than Peloton! Love you guys! 🫡
Third time doing this one. One of my favorites from y'all. Love the Manon-Hank banter 😂
Would love more of these non-HIIT SESSIONS!
Greetings from Colorado, USA. Love the longer sessions!
I cannot get my head around putting out over 600 watts! Another great session!! I never use any other sessions than GCN anymore! I love them! Please keep them coming!!
Hi Cara, thats great to hear!
Wow what a session!! For a guy with neuropathy in both legs this is a beautiful way to get them going for the day
More Manny! I love all the variety with your training videos.
Grazie mille Hank! And team GCN & BCN 😅
Great conditioning aeration for those coming off summer vacation.
Good run!
Good workout team! Thanks for putting this together and accessible!
Thanks gang!
Great session with long warm up and really long intervals
Loved this session! Intense workout helped by motivating chat to keep me going 🙌
Great longer workout. Perfect while the pool is being maintained.
Another hitter. Loved it. Mark from Sacramento California.
Love the long session! Thank you!
I have done this session several times. It never fails to impress. Great workout thank you!
Another great one! Hank - please don’t take this the wrong way, but that was just the right amount of speaking! :)
another triumphal experience!! you guys freaking rock!!
Perfect!
Good effort progression
Amazing. Thanks
Excited and thrilling
Just discovered GCN training. What a great session! Looking forward to digging in to the rest of the content
Love these longer sessions. Another beast. Thank you
Love the format! Great science based session with the GCN Team🔥🔥
Nice workout ❤
This had my sweating to the point I could squeeze sweat out of my shirt. Sounds gross but I felt amazing after doing this.
Great session. You guys make training so mucho fun.
It doesn’t get better than this. Just love these sessions. Thanks!
De lo mejor
Great workout, love it !!
That was amazing and intense! Thanks for the upload 🔥🔥🔥
Love this style!
As Manny said, I love it 🚴
Great session!! Got my heart rate going almost without noticing.
That's what we like to hear 🙌
I just saw the notification for this session & I can't wait to try it out tonight after work!
Awesome session guys keep the new ones coming
Loved it. I’m 75 and it works. For me
Only 5 days I have joined and I like it.
Great Session. You guys rock!!!
As always a fantastic well structured program. It was incredibly hard but the time went quickly. Very enjoyable thank you 👍
Glad you enjoyed it! Keep it up 🙌
Love your cycling sessions :)
Such a good video and I was drenched with sweat, lol. Very intense especially with the 6 min and 4 min intervals! Thanks for the upload ❤❤❤
I don't usually have a pain face, but i did for those last two intervals!!! Great video. Thank you so much!
Great! The long intervals paired well with Tour de France coverage.
this workout 1 my favorites!
That was great! Straight from the horses mouth!! 🤣
Great session !!!
Awesome workout!!! Please post more like this!
Also, always a pleasure to be laughing 2 minutes in :)
Great motivation talks. Liked it!
Woooh, great way to start my day!!
Great workout Thanks Hank and team great way to start the day here in NZ!
Great session. You guys make training so mucho fun. 💚💚
Awesome spin thanks 😊
hello from philippines❤❤❤
cc Sooooo good, as per usual from Wozza and Lilly, downunder, cheers!
Did anyone else see @23:44 the smoke coming off of Hank? This effort is a beast!
Nice mix!!
That was fantastic please can we have more like that. Awesome feel great
Nice ❤❤
Great session again! Great supportive info on the screen and excellent motivation talk! Some good motivating beats will make it even more great! I miss good pumpin motivating music...
Loved this
Love your sessions just some soulful house music would smach it
enjoy the workout💪 if cadence font size is bigger…that would be great.
Thanks for the feedback, we'll look into this. The ticker around the effort level also serves as a cadence tool as well if that helps
Second this!
Great session thx
Thank you!!
Good training, from malaysia
Thanks for watching! Bring people together all over the world 🤝
Q: whats the lady's ftp? I am very impressed by the 1100wats sprint. 1 more Q: is it possible to have a workout video with detailed guidance with power percentage for all of us weaklings that own powermeter? Great video, as usual.
Unfortunately, I could not utilize this training because I have no idea what perceived effort means. I’m on a trainer that has RPMs, miles per hour, watts, etc. and none of that was helpful in reference to perceived effort. Love the enthusiasm I will try another GCN indoor work out that references information that I am familiar with. thank you.
Perceived effort is your own level of exertion on a scale of 1-10. It's different for everyone based on fitness, etc.
Loved it!
Great!!!!
Glad Hank finally got a towel!
I would never do this on my own. Thanks Hank
Working my way through the back catalogue would say I've done most of them now...that was tough...
Dead 😂
This was awesome
Hahah yes, that's what we like to hear 🙌
I love your classes! How do u ganret energy?
🔥🔥🔥🔥🙌
Great session👏👏👏
LOOOOve your videos. Great energy and banter. The transcripts however are terrible.
❤❤❤❤❤
I love your classes! How do you all generate so much power? You mentioned Manon's max is 1100 watts. I have never managed to get much over 300. Not an athlete, so don't expect to, but I'm curious as to how to generate more power.
good! good! 👍👍
Melter!