Second time doing this session, which I loved. What blows my mind is that I read 30 miles on the road every day pretty hard. Yet, in the GCN sessions I cannot get above 90 in the high gears for very long but I am not giving up on this goal. Thank you Manon, Hank and Connor for these great training videos!!
A great one as an after-work session, well done Mannon! 8 to 10 was hard, but coming down from 10 to 8 and 7 was even harder. In the end I didn't need 3, 2 and 1 though, stayed on appr. 4/5 for the final 5 minutes. Thanks to the entire team. Jürgen from 🇩🇪
Thanks Manon, very enjoyable. Going up is hard, coming down mentally challenging, as you want to make it a lot easier, but to get a benefit you have to stay determined.👍
Good session. One good aspect of the pyramid is that hard effort does not end after the peak effort, just like on the road. Usually on the spin bike, one gets used to an absolutely low effort to recover after a peak effort.
Happy 🤗😎 👍👍 start to the week 😍 Manon, I am grateful to you for your 💯👍👍🤗😎 The Full Pyramid Performance, 😎🤗 black GCN training outfit, a beautiful smile, a perfect start to the week for me, have a nice Monday to you. 💚 Greetings Felix
Great workout, thank you & a little brutal too🥴. Would love it if you could make a 10-20-30 HIIT session: 30 seconds slow cadence, 20 moderate pace & 10 seconds hard. Repeated with little breaks in between for 20mins. Supposedly a good approach to interval training. Apologies if you have already produced one like this. You have an amazing catalogue of sessions. I think I’ve tried most but then I spot yet another I haven’t done.
excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México
### 7-Day FTP Improvement Training Plan: #### Day 1: Endurance Ride - **Duration:** 2 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to build aerobic endurance. #### Day 2: Threshold Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 3 x 10-minute intervals at 90-95% of FTP with 5-minute recoveries between intervals. Finish with a cool down. #### Day 3: Recovery Ride - **Duration:** 1.5 hours - **Details:** Ride at a very easy pace, around 50% of FTP, focusing on spinning the legs and promoting recovery. #### Day 4: Sweet Spot Training - **Duration:** 1.5 hours - **Details:** Perform 3 x 20-minute intervals at 85-90% of FTP with 5-minute recoveries between intervals. Warm up and cool down accordingly. #### Day 5: VO2 Max Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 4 x 5-minute intervals at 110-120% of FTP with 5-minute recoveries between intervals. Cool down afterward. #### Day 6: Tempo Ride with Sprints - **Duration:** 1.5 hours - **Details:** Alternate between 10-minute blocks at 80-85% of FTP and 10-second sprints every 5 minutes. Complete a total of 6-8 sprints. Cool down afterward. #### Day 7: Long Endurance Ride - **Duration:** 3 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to further build aerobic endurance. Break the ride into manageable segments and stay hydrated and fueled. ### Notes: - **Warm-Up and Cool Down:** Ensure to include adequate warm-up and cool-down periods in each session. - **Hydration and Nutrition:** Stay properly hydrated and fuel your body with carbohydrates and electrolytes during longer sessions. - **Recovery:** Listen to your body and prioritize recovery between sessions. Get enough sleep and nutrition to support your training efforts. Feel free to adjust the duration and intensity of each session based on your fitness level and goals. The key is to gradually increase the workload while allowing for sufficient recovery to see improvements in your FTP.
This was a great workout! New here and to cycling. Can someone please explain the terminology? Cadence, RPM, effort and watts? When the screen says level, does that mean I change my gear to a harder level? So when it’s at ten I’m in gear 10?
Your channel is saving my legs. Beating the poor blood flood and feeling alive ❤
My fave gcn workout!” Nice and easy ….wait!”
Second time doing this session, which I loved. What blows my mind is that I read 30 miles on the road every day pretty hard. Yet, in the GCN sessions I cannot get above 90 in the high gears for very long but I am not giving up on this goal. Thank you Manon, Hank and Connor for these great training videos!!
❤ brilliant Monday morning session. Thx Manon!
Love these 30 min sessions! Thank you GCN team.
A great one as an after-work session, well done Mannon! 8 to 10 was hard, but coming down from 10 to 8 and 7 was even harder. In the end I didn't need 3, 2 and 1 though, stayed on appr. 4/5 for the final 5 minutes. Thanks to the entire team. Jürgen from 🇩🇪
Finally a real cycling class! So glad I found y'all.
Wow. That was hard but great. Gonna keep doing this for a while! Level 9 was a killer!
Nice ride to start the week. Definitely tougher to turn it on after that extended warm up.
Phenomenal as always. Thanks Manon and team for helping me through this one. Challenging but fun.
Great work out! Loved the super sneaky challenging format! Thanks for all that you do😅
Challenging!!! Thanks guys. Keep up these amazing videos. Always fun
Fantastic workout! Thank you 😊.
Thank you. This was way harder than I thought. I’ll feel it tomorrow for sure 😂
Happy Monday evening. 30 minutes went by quickly. Thanks!
Thanks Manon, very enjoyable. Going up is hard, coming down mentally challenging, as you want to make it a lot easier, but to get a benefit you have to stay determined.👍
I love your indoor training videos. I ride along with you everyday when I go to the gym. Thanks for all the motivation.
Good session, thanks all!
Wowsers! Great session. L10 from the top of the pyramid down to L7 I reckon! Will defo do this one again, thank you GCN crew
Great session! Going up wasn’t so bad but coming down was a killer! Loved it!!
Hi Manon I just finished doing your pyramid ride..I found it challenging but I really enjoyed it. Thank you 😁 🥵 👌
Nice training. Love ur classes and Ur enthusiasm. Thanks GCN
Absolutely loved this I never sweated so much
Looking forward to doing it again Monday.
😊
Loved this! Feel like I got to level 5 and the sweat started pouring!😅 Thanks GCN!
This was a great ride! Going up the pyramid was awesome. Coming down was a lot more challenging than expected 😂
this was sneaky hard!!! so enjoyable tho compared to traditional HIIT sequences. thanks again!!!🎉
Great session thanks team, more please
Good session. One good aspect of the pyramid is that hard effort does not end after the peak effort, just like on the road. Usually on the spin bike, one gets used to an absolutely low effort to recover after a peak effort.
What a fantastic session, thanks so much! 👍
Great session. Adding an extended threshold effort on the way down at 7 or 6 could be a challenging addition.
Was not as easy as I thought it would have been. Finished effort level 10, but to keep a good cadence at 9, 8, and 7 was brutal
This was excellent. First time here. Thank you.
Thanks Manon. Good balance of pain and easy
I recently discovered your workout channel. Thank you for great content and for making it available to all!
That was a lovely session! Great kick starter to get going 😊
Well done guys. I enjoyed the session. Thanks Manor and the crew🎉🎉🎉🎉❤❤
This was intense, I love it! 🙏
Your training session is so amazing. Keep it up😊
Had a really good session!
Love your session keep doing 1new every week.thanks❤
This was a fun session to follow! Thanks 😊
Thanks! This was great
It's hard but quick. Great workout!!
Brilliant session well done to all
Happy 🤗😎 👍👍 start to the week 😍 Manon, I am grateful to you for your 💯👍👍🤗😎 The Full Pyramid Performance, 😎🤗 black GCN training outfit, a beautiful smile, a perfect start to the week for me, have a nice Monday to you. 💚 Greetings Felix
Super fun! That went so fast!
Amazing workout, intense but loved it. great way to start the day!
Thanks for this session 💪💪💪
Great session. Enjoyed it.
I really appreciate GCN. This was a great workout.
Awesome short session
So good and thanks for the upload! 100rpm was a killer 😂😮👟🔥
Yeeoo rad work out Manon
A tough 30 mins. Was ready for the chocolate oat milk :)
Thanks I enjoy your sessions Manon 😅
This one is guaranteed to give you "screamy legs" 😅😅❤ love it!! And hate it but mostly love it.
Was pretty good, was thinking wow what an easy set until 7,8,9,10 😅 thanks heaps
Great session!
Great session
Deceptive, but well worth the time. Thanks.
great session! done it from portugal!
Great workout, deceptively hard!
Great lesson, thank you team!
Great session ❤
Great workout, thank you & a little brutal too🥴. Would love it if you could make a 10-20-30 HIIT session: 30 seconds slow cadence, 20 moderate pace & 10 seconds hard. Repeated with little breaks in between for 20mins. Supposedly a good approach to interval training. Apologies if you have already produced one like this. You have an amazing catalogue of sessions. I think I’ve tried most but then I spot yet another I haven’t done.
Love this one.
Great workout - Pyramids are always a trap!
Was a great session the top of the pyramid catches you off guard. But enjoyed it.
All the training is great. Anyway to simulate a race?
excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México
Super good Manon thx for getting me through ❤
❤❤❤❤ the session
Great lesson
It's always a pleasure to ride with you....
Great stuff, thanks 👍
Every time I do this love it …..
Nice one, excellent.
3 weeks in Greek Islands....first indoor sesh! Cheers
### 7-Day FTP Improvement Training Plan:
#### Day 1: Endurance Ride
- **Duration:** 2 hours
- **Details:** Maintain a steady pace at around 65-75% of FTP to build aerobic endurance.
#### Day 2: Threshold Intervals
- **Duration:** 1.5 hours
- **Details:** Warm up for 15 minutes, then perform 3 x 10-minute intervals at 90-95% of FTP with 5-minute recoveries between intervals. Finish with a cool down.
#### Day 3: Recovery Ride
- **Duration:** 1.5 hours
- **Details:** Ride at a very easy pace, around 50% of FTP, focusing on spinning the legs and promoting recovery.
#### Day 4: Sweet Spot Training
- **Duration:** 1.5 hours
- **Details:** Perform 3 x 20-minute intervals at 85-90% of FTP with 5-minute recoveries between intervals. Warm up and cool down accordingly.
#### Day 5: VO2 Max Intervals
- **Duration:** 1.5 hours
- **Details:** Warm up for 15 minutes, then perform 4 x 5-minute intervals at 110-120% of FTP with 5-minute recoveries between intervals. Cool down afterward.
#### Day 6: Tempo Ride with Sprints
- **Duration:** 1.5 hours
- **Details:** Alternate between 10-minute blocks at 80-85% of FTP and 10-second sprints every 5 minutes. Complete a total of 6-8 sprints. Cool down afterward.
#### Day 7: Long Endurance Ride
- **Duration:** 3 hours
- **Details:** Maintain a steady pace at around 65-75% of FTP to further build aerobic endurance. Break the ride into manageable segments and stay hydrated and fueled.
### Notes:
- **Warm-Up and Cool Down:** Ensure to include adequate warm-up and cool-down periods in each session.
- **Hydration and Nutrition:** Stay properly hydrated and fuel your body with carbohydrates and electrolytes during longer sessions.
- **Recovery:** Listen to your body and prioritize recovery between sessions. Get enough sleep and nutrition to support your training efforts.
Feel free to adjust the duration and intensity of each session based on your fitness level and goals. The key is to gradually increase the workload while allowing for sufficient recovery to see improvements in your FTP.
Great workout:
Enjoying this in the U S and A
Loved that. 🎉
I'd forgotten how hard this one is. Well done Manon.
Great for practicing an extended climb. Super hard to not just drop down to level 3 after the level 10.
Thank you from grey and rainy Germany.
Yaroomba to Noosa at full pelt. Endorphins hitting in now.
Up up up!
I like it!❤
Exigente, dinámico... muy buena rutina!
This was a great workout! New here and to cycling. Can someone please explain the terminology? Cadence, RPM, effort and watts? When the screen says level, does that mean I change my gear to a harder level? So when it’s at ten I’m in gear 10?
“Make sure you’ve a fan on” sounds like “let’s train with Manon” 😂 liked that seSh
And it started out so easy! 😅
Ótimo treino 😊
Crushed it ❤
I am pouring sweat.. just fantastic.. fantastic.
Thank you, !!
I love it
Liked this a lot nice to do something different
I have a spinng bike. Is it ok to do this kind of riding with it? I find this perfect for my knees.
Love her!!! More w her leading!!!!
Great ride as usual! Thanks, y’all! Anyone have the song at 24:25?