Get Fit Fast: 40 Minute Indoor Cycling Sweetspot Workout - Passo Falzarego
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- Опубліковано 29 вер 2024
- Get fit quick with this 40 minute sweetspot workout filmed in Alta Badia in the Dolomites.
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Whether you're on a turbo trainer, rollers or other indoor bike, sweetspot is one of the most efficient forms of training and offers the most bang for your buck if you don't have much time to train.
The sweetspot zone is just below your functional threshold power and in this indoor cycling workout former professional cyclist Matt Stephens takes you through a routine that will push your limits and help you to get fit quick.
If you have any questions about this session, let us know down in the comments and don't forget to like and share - we know that getting fit is an aim for many people in 2017!
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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Watch more on GCN...
30 minute fat burning session 📹 gcn.eu/2i4D3db
60 minute power and endurance 📹 gcn.eu/2iiNRnu
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Leave us a comment below!
I ordered the exercise bike on January 7th and it arrived on February 12th. ua-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The box must have been tossed around quite a bit because one whole side of the styrofoam was destroyed, and the other side foam was cracked. The Two zip ties holding the handlebars had broken loose and handlebars were loose in the box. There are two small holes in the foam on the right side of the handlebars, I guess from rolling around inside the box. Assembly was straight forward and easy. I am 6 ft 5 in 220 lb and the handlebars and seating positions fully adjustable and work great, I'm getting full leg extension. The noise level is very, very low and acceptable. The adjustment knob for the pressure on the flywheel works well also. The exercise bike is very well made, sturdy and easy move around. This is my first exercise bike and will keep me in shape over the winter. Update 3/19/21: when removing the sticker from the wheel, make sure you remove any sticker glue also. I thought mine was clean but I was getting a slight noise from the glue. Once cleaned off, its super quite. Also the monitor didn't work, tracked it down to the pickup device wasn't in the hole. Once I moved in the hole, it works fine. Do NOT put it in until it touches or it will damage the pickup.
Great session, with really helpful information, tips and motivation. Even as a ‘novice’ I found it useful and not complicated!😃
One great motivational speaker! Thanks for pushing me every time :-)
Nice training session loved the sprints 👍🏼
You have a lovely home, Matt.
Good workout!
Missed the backroundmusic - too much without that. But still, makes me proud of myself 😅
33:30 Nice echo in the tunnel!
Page, you caught that? Very observant. I noticed it just now after about my 8th time doing the workout.
I really appreciate these videos. In this case I'd rather have a power meter reading so Matt could say not just an exertion level of 8 but also 90 percent of his ftp. That would let us know what exactly he means by exertion level. Regards - John Parsons
good one, but something to bang out cadence (music) would be great
When u bump up the effort are u bumping up the gears ? I'm a bit confused
What program are you running?
Thanks, Matt. You’re the best. My favourite session too.
I think I might have found my new favourite GCN workout! Those 'spicy' sprints are jsut long enough to really hurt, but short enough for me to max them, even after the Sweet Spot effort. Non-powermeter riding for me, so I'm trying too work it out using feel. I'm a serial over-exerter, so I do need to reign it in a bit, but 10 seconds... you can do anything for 10 seconds! My sweet spot efforts were very consistent for me (33kmh) and my sprints were too (48 kmh). I'm not one of your superfit whippets, just a mid 50's ex swimmer who has only been giving cycling a decent go again after a 10 year lay off to see how many pies I could eat. (quite a few!) These sessions have been brilliant for me to get fit enough to take on the short steep climbs where I live and make it up and over them for the first time in a very long time. Thank you
Great session Mat tough but achievable Mat’s chat during session really helped +the scenery made it enjoyable
I found the5mins interval tough especially the last on😤😤
Still my favorite session. Bring Matt back to redo this one for the app!
After 4 years, still one of the best workouts!! Top job GCN!!
To whoever put the reverb on his voice in the tunnel, you're awesome.
"Get yourself a fan to help cool you down" well Matt it was-2°C in my shed tonight. If i used a fan i would have ended up with frostbite....
Still one of my favorites! Don't delete!
Awesome session! The views were insanely good. I was so excited to see the top of the mountain. Thank you, GCN!
I know I've said this before, but please don't delete this video! It's my favorite and I use it weekly!
Agreed!
Same as you mate..these videos have got me right through the winter.10/10 for me👍👍👍👊
I miss Matt! GCN, get Matt back in the mix. Lets Go!!!
After 6 years still my favourite training
I watched this for 38 minutes but don't feel any fitter??
Maybe you should try watching it a few more times to see if that helps.
I got an amazing workout on my Channel to get fitter ! Would be amazing if you could leave a short Feedback !
HungryTv13 - I'm in a different time zone though...
***** Does it really matter? It's funny anyway.
+HungryTv13, you have my pity.
Brilliant! Combo of Matt on trainer and narrating - plus the scenery - is great. Much better than looking at 10 people on trainers! Let's have more!
totally agree! Great workout. Went so quickly having the beautiful scenery and interactive from matt 😎
I still train to this video often. Matt was my favourite presenter on GCN, he’s by far the best one to train with indoors IMO. I also still train with some of the older Si and Dan vids too. I don’t even bother with the newer guys training vids.
There's lots of good ones, but he's top of my list as well. Keep coming back to this ride again and again.
Got of the turbo trainer after the session and walked into the front room and my other half thought I was having a heart attack I was soaked in sweat and breathing hard like a heavy smoker and she was going to call an ambulance until I told her its the 40 Minute Indoor Cycling Sweetspot Workout and its meant to waste you lol.
GNC is getting me through the Covid-19 Pandemic in CA-Thank you!!!
Same here!
same!
Thank you GNC. I used to workout hard in the gym and now due to Covid-19, I’m at home and with GNC I’m staying in shape.
"I hope you enjoyed that session". If you enjoyed that session you weren't trying hard enough. Call that the sweatspot!
Really enjoyed this session thanks Matt
More please! These videos are great! Good work!
Still one of my favorites!
add a soundtrack that matches cadence and I'll work out to this one a bunch more times.
Not sure how you manage to commentate throughout this video... I don't think I could say my name at the end.... Dripping with sweat! The bandana thanks you for this awesome session!
Thank you Thank you for no annoying music, i rather listen to Matt and focus on his encouragement through vid, please more like these
This is my all time favourite session. Must have done this 20 times already. Many thanks
Another great session. Somewhere on the back end of this workout my mind tune to you out and I didn't hear a word that you said. I guess I put myself in The Hurt Locker. Dripping with sweat. Good stuff. Great workout.👊🏾💥🚲
what really scares me is hes panting in the warmup, hes got that much resistance for his fucking warmup
I'm 63, and my sweet spot is a cadence of 72 in gear 4 of my tadpole recumbent. That keeps my heart rate around 150. When I do the sprints I peak at about 160. This was a nice change up ride for me. During the week I'm doing the 30min session with 8 sprints in higher gears. So, this ride while intense, is a bit of a longer endurance effort. Thanks for the workout! :-)
No ads... great workout.
Thank you Matt Stephens and GCN for these videos. They make my winter so much more enjoyable.
Still my fave workout session and one of my go-to ones weekly
How many times I have ridden this, and this was the first time I noticed the tunnel voice sound effect! As usual, an excellent plan, well-spoken host, and great scenery.
Is it weird that I watched this whole thing sitting in my chair?
Tuna thanks for making me genuinely giggle. :)
Beers and cheesecake.
@man0z lol bruh
Hilarious 😁
Me too! Sat in me pjs
The session was good but I really benefit from the music! Loved the way Matt said he was going to stop speaking and then proceeded to chat for the next 5 minutes!
Great Workout! Thanks to GCN for the best site on the interweb!
The Interweb may be good enough for you.. I use the Ultranet.
Thank you so much for sharing your time and effort! You're a blessing to us cyclists..
Thank you for allowing subscribers to choose their own music.
This was a great workout. Did it last night. Some input... I'm using my bike hooked to a magnetic trainer. I don't have a cadence sensor like I would imagine most don't but I DO have a heart rate monitor. So if y'all could add "heart rate zone" to these training sessions that would help a lot so we knew where our perceived effort should be. I purposely stayed in zone 4 during this session. Also, for those without cadence sensors it really does help when you cut the shot to y'all so we could see the speed and try to match our leg speed with your leg speed.
Thank you so much for these training videos! I'll try to keep some good input coming as I use these videos!
I wonder if Matt ever got that hot chocolate.
These are the best cycling training videos on UA-cam! Please make more!
Very nice, so far you have no workout of 90 min or more, would that be possible? Many thanks in advance. Gilles
Do this then the 20 minute sprint one straight after.. I nearly died.
The videos are spot on, perfect - the views, the mountain experience, the training cues and sprints... It's got it all. Love this video style.
Yes!! Thank you so much GCN!
Best session so far.
great session Matt! thanks again
While searching through your indoor training videos, I'm left wondering if there isn't an effective progression through them. Fat burning, HIIT, sweetspot, threshold, strength, power, etc, etc. They all sound great, but where do I start and how should I advance.
Should be called sweatspot session
Ha
See what he did there? Clever.
Guys I love these, but attention to detail please: the smaller spinning cadence meter was WAY faster than 80 on all the sweet spot legs. For those of us without a cadence meter, that spinning line is important. Otherwise a good climb. Tx!
Its 2°C inside the garage here ar home in Texas, where I have my indoor bike and this workout made it feel like I was riding in summer at 42°C thanks 🇨🇱🔥🇨🇱🔥🇨🇱🔥
My old Gios didn't know what hit it, I'll have a once over with the Allen key. Thank-you great descriptive narration for a rookie turbo guy like myself. Did you fall off with 22 seconds to go?
Great video Matt! Loved the bike view! Found it surprisingly motivating.
I love and hate you with equal measure! New to this, so newbie question. Not sure about RPE, but to maintain cadence I'm light on the gears. Should I be aiming for cadence or RPE?
thanks for these indoor workouts guys! really enjoying them, but is there any way to stop the commercial adds coming on? especially halfway through the intervals ffs!!
That was absolutely awesome, thank you Matt and everyone at GCN.
Most non pro riders cannot understand perceived effort. foer an 8 out of 10 effort at 80rpm for an ex pro like matt....you must have had resitance cranked....or else the camera guys just spraying him to make it look like hes sweating haha
Hey GCN, can you make an edit of the training vids without the music so I can play my own without missing the voice? Would be awesome and easy addition! Thanks.
Hi, in the beginning it says that its about 20km. Is that correct? (Google Maps suggests about 10km)
Not actually as boring as I thought it'd be! Some background beats would help zone out...
Why do some of the training videos have closed captions and others do not? I like to train with the captions on so I don't have to blast my TV. Is there any way to go back and add captions to those videos that don't have them?
Thanks
That noob cyclist moment where you shift back a cm in your saddle and the ride suddenly becomes 2 times easier. I've finally learned how to sit properly.
Good session but really needs a music track as it was quite difficult listening to the dude talk the whole way through. Haha. Sorry!
Where's the music guys!? Need a backing track with some beats like you normally have on your trainer sessions.
I would like to see these videos in terms of % of ftp along with the current effort levels. But I do like this video. Keep them coming!
Im from South Africa, we drive on the other side of the road. And so I almost get a heart attack every time a car comes because I think they're gonna ram you over :D
So did this one armed in a sling using minimal effort but wanting to spin the legs post operation but used this just for some company really 😂 we build! 🙈
Guys, you really need to remove the ads from these workouts, they are so disruptive and have spoilt what was a brilliant set of workouts. I can understand the revenue aspect but please place them elsewhere on the site.
Hello, question: how many miles have this route???
The echo in the tunnel... Nice touch. ; )
Will GCN be introducing their training plans through Zwift training plans, or some other way that users can utilise interactive turbo traininers
Great workout,I'm 74 and it keeps me fit, no traffic or pot holes to worry about
No music? Great workout but pretty dull without anything but the sound of breathing
Rodriguez Deborah Martinez Christopher Johnson Michael
I perform so much better outdoors, I get bored after 10 minutes everytime on stationary bike.
Hey Matt, what smart training app are you hooked up to in this post; Zwift, kinomap, other?
Nice vid, a bit of music in the background would have been nice. Not too loud, just a bit.
thank you gcn. keep them coming.
Fantastic! Great dialog and motivation. Another good one - thank you!!!
What turbo trainers do you recommend at about a price range of £50-£100
Matt is my favourite GCN presenter..... Matt and Lucy Martin.
You should add some music to this ! It helps a lot !
i had matt on subtitles and listen to my own music.
You should look into gimbaled cameras for these on-board vids.
Do you have any that just show the scenery and have the trainer talking. It is so nice to iust zone in on the sceneries.
GCN don't make sessions like this anymore. The current sessions from Manon Lloyd & co are too easy. Though he spoke too much, I miss Matt Stephens and for that matter Si Richardson and Dan Lloyd. These guys made the sessions interesting. I am staying with the older sessions as apart from 1 or 2 the new sessions are simply not good.
i have a question about your trainings.
How can i compare your "effort level" to my fitness or my indoor bike??
The only things i know are my heart rate zones ...
Btw Great videos! thanks a lot
The effort level (also known as Perceived Exertion level) is something you acquire with training experience. The scale goes from 0 (when you are doing nothing) to 10 (an effort you are able to sustain for very short period). An effort level of 8 is a heavy effort, but you should be able to sustain it for long time. Knowing your body response (with training experience) is somewhat complementary to heart rate monitors. As the heart rate is very susceptible to daily variations (in terms of body fatigue, air humidity, ...) it is very import to learn Perceived Exertion scale.
Great workout and love the echo sound effects in the tunnel. Makes me smile through the pain.
The Zen of indoor training. Love all his sessions.
Matt's breathing is unsettling
If Matt was not breathing, that'd be even more unsettling.
Colin Smith haha
Talk about suffering....listen to Matt Stephen's heavy breathing for 40 minutes.
Calm down. It wasn't that bad. It's a reminder you should turn up the resistance and pedal faster.
What would be sweetspot in percent of maximum heart rate?
80% of maximum effort if we're assuming a perceived effort level of 8/10.