Power Pyramids on the Passo Pordoi | Indoor Training With GCN
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- Опубліковано 26 січ 2018
- Join Matt Stephens for this Power Pyramids indoor training session on the Passo Pordoi - perfect for the turbo trainer or the gym!
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In association with CycleOps.
In Matt's Power Pyramid session, start with a 3 minute warm up.
Then 3 minutes at Tempo
Then 3 minutes at Sweetspot
A 30 second all-out effort 1
3 minutes Sweetspot
3 minutes Tempo
3 minutes back up to Sweetspot
Then the second effort, repeating until all four 30 second intervals are complete!
Let us know how you get on with this session in the comments!
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/x9
Watch more on GCN...
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Photos: © Bettiniphoto / www.bettiniphoto.net/ & ©Tim De Waele / www.tdwsport.com
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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Leave us a comment below! - Спорт
I love this session and I've ridden it often. I cannot understand why it did not get more upvotes. Maybe it is too long for most, but longer sessions with mountain scenery are very fun.
During this while in quarantine!!! One of my favourite GCN workouts!!!
Perfect challenging session, great commentary all the way!
Matt will always be my favorite GCN presenter.
No way I would ever push the boat out without these training videos. Great fun- keep em coming guys! 🍰🍰🍰
Can we have more of these - awesome training aids thanks GCN
Thank you Matt and Dan/GCN for another fine training session - seen here in gloomy rainy Portland Oregon. Passo Prodoi is gorgeous and a worthy pain distraction as I work and ride my way through the first quarter of my 69th tour around the sun. Cheers one and all.
John Milliken nice to see another Oregonian enjoying GCNs training vids!
I must say thank you I have fallen in love with these mountain workouts !! They go sooo quickly & I don’t think I’ll ever go back to a standard indoor bike session ever again!! Thank u GCN loving these ❤️
I love this guy, he writes the most intense workouts and I like how he talks you through the whole time.
Only just found this one! Brilliant ❤
It's a golden oldie 🙌
Love this ride, just the right level for my ability, can increase or decrease effort to match how I feel.
Still one of the great sessions.
Spectacular workout! Love your training sessions and this is one of my favorites.
going to try this out in 3, 2, 1.... Thank you for the training videos.
Brilliant. Was off the bike for a month til this. Iced it
Thanks Matt and GCN for another great and tough trainer session! These are making a difference in my fitness!
Nice work Alan!
A staple workout for sure. Possibly my favourite virtual workout of all time.
This was probably my favorite session so far. Nice long efforts. It made me able to find my sweet spots on my trainer, and able to control my form during long efforts. Thanks for this one... Again. You guys rock. Peace.
These GCN videos are brilliant during the lock down. Thanks to GCN guys! ☺
Loved the change of pace, and scenery. Keep up the great sessions!
Wonderful session guys! Much appreciated!
I love your training videos. It motivates me to be a better cyclist!!
And I really love the landscape!! It´s gorgeous!!
Fanshmabulous! Kicks my butt every time! One day I needto come over the pond and ride these amazing roads!
Thanks Matt - I did the Pordoi along with the other climbs of the sella ronde several years ago, was great revisiting them with this excellent workout :)
Great session and the best trainer I've seen on GCN. Brilliant!
Brilliant session.... Enjoyed that pain very much 😂
Made it to the top! That was a great ride
Thanks Matt and GCN! I’m new to indoor training so got a basic trainer and these videos are really helping me keep motivated during the #stayathome in Spain!! More like this please!!
Great scenery considering I’m looking at snow and ice. Really like the changes in speed. Keep the great videos coming!!
Thank you. I love your coaching.
That was us on the side of the road, struggling with a pedal cleat! Lovely climb and would really recommend the Dolomites for a cycling trip.
Another fantastic workout. Thx Matt
Thanks again, Matt!
Matt, this is a fantastic class and beautiful ride! A big thanks from Colombia
Amazing!! Tkank so much. It seems a realist ciclyng in to The climbs!
Another good one for the hotel bike! Thanks Matt!
We need more videos like this, so nice especially for us working out at home. I can really feel the altitude, live at 7400ft. Thanks, from CO.
Another great ride!! thanks so much hopefully i will do it for real someday.
tnx Mat et al looking forward to using this next week :)
Loved this session!
Great one. Had me gasping on the last bit. 👍👍
Few months back on these indoor trainings - surviving with less suffering as the days pass 😆 Awesome ride.
One of the most relentless GCN workouts there is. Of course, Matt is now off my Christmas card list as a result. Enjoy.
Beautiful scenery. Challenging session. Thanks!
Thanks Karenno 👍
Sorry - did this the other day and forgot to comment! How fun to be with you as you create NEW memories on the Passo Pordoi. Can't imagine racing here...you are amazing! Enjoyed getting my butt sufficiently kicked with you and hope to one day get to feel "wonderfully insignificant" on the Passo Pordoi. =) We have a biking trip planned for the Dolomites...maybe we will see you there. THANK YOU SO MUCH for the great ride, the great instruction, and for pushing me through a TOUGH workout! GO MATT!
Thanks Matt for a killer workout. Did this one over the weekend, with designs on doing some core work afterwards - yeah right!
The sweets spot pieces after the max efforts were particularly tough, but sure to bring some benefit
Enjoyed it. Thanks!
I made it just right now for the 1st time: amazing guys! Very great indoor training - I am swimming in my sweat ;D
Great Motivation Matt
Really good. I'm going to try this one.
Really good session, I do it on spin bike and it suites it quite well.
Matt, thank you very much for to share this incredible bike session with us. Congratulations!!!
Jose Manuel Martin Xandri Congratulations? To what? Lol
Chris "congratulations', About you lead by example. Your sessions can motivate to play exercise to many people around the world, like me for example...
Greeeeaaat job! Thanks Matt huge deal!!
Another good one. Thought it is a bit easy first half but then it bite. Thanks gcn
great workout!!!
thanks for another suffer session matt!
Bravo, bravissimo!!
Bravo, très stimulant ! Je profite tous les matins de vos entraînements dans mon salon avec vue de la montagne à Val-David, Québec.
great video yet again guys nice one!!
Yes, Three Kids Plus Mom, his commentary makes presenting look easy, then you watch the others and you realise just how good Matt is. Oh, and 4Ps? I think 5Ps would be even more appropriate:
Passo Pordoi Power Pyramid Painfest!
top video. more of these please!
I love how I can hate you!
Can’t wait for the summer in Montreal, Quebec, Canada! Cheers
Just espectacular!!!!! great class!!!!
Bring back Matt Stevens!
Great host! Great video!
Hate the ads! Great ride
Very articulate host.
Brilliant thanks
Thx , you the best
It’s not a 4 P or even a 5 P workout. It’s 6 - Power Pyramids on the Passo Pordoi means Performance gains and Pleasure. Cheers Matt and Dan, loving this one.
Damn thought i cracked my crank when u started breathing so hard ;) took me 3 seconds to realize its not my bike but the video
Brilliant, well Done! Thank you for the training video, keeps me going! Can there be ones without music at times mate. Please keep these coming Matt. Cheers
Agreed would like to listen to my own music while listening to these videos and their talking.
I wouldn't mind the music / drum machine if only it was at the same tempo we're supposed to be pedaling. Constant beat at 85 while riding cadences from 60 to 110 is annoying, distracting, not helpful.
Just found these again... 3rd this week - I can see why matt took the job with Euro Sport... :) nice work lads.
Just did the training in the basement with my wife. Fantastic training video. Real sweatfest. Still cooling down.....Thanks Matt and Dan for this and all your vids.
Good one
Thanks from a raining portugal. I needed that. Now off for a Coffee and Cake, will you join me Matt?
Very challenging for me. Had to reduce intensity last 10 minutes. However I’m 71 and I suspect you are a few years younger!! 41:06
Great ride - thanks!
Did this as a run on the treadmill at 3% gradient adjusting speed for RPE, OUTSTANDING WORKOUT and very tough
Its harder for me on the down side of the pyramid. Slowing down I guess I notice how out of breath I really am. Great workout, thanks!
Another fantastic training video, I love doing these!! Keep up the great work!🚴👍🏼😊
Brutal I like it ❤❤❤🎉
Brilliant videos and Matt is fantastic. Having adverts right through them is seriously annoying though!
That Hurts! Lots! I was chewing the handlebars that hard I didn't see much of the video
I had perhaps my only chance to ride the Pordoi for real last year and about 800m from the top got taken out by a rider in front who just couldn't go on a took us out when he did a U turn, so after getting sorted and repairs the last 800m took us about 20mins so near and yet so far from a non stop effort !!
I like cake too!! Great session, fellas!!
Well, that was fun!.....How you can chat along Matt I have no idea!
Great video, great workout! Just fewer comments on the pain aspect, please :)
Thanks again for a great video, I am really enjoying these. Could I make one suggestion, why don't you put music on it with the right BPM for the cadence of the cycling? I like to train to music (indoor) and it gives me that extra motivational push. Again, keep them coming and cheers!
Jan - I am an older rider and I set an iPad aside with some vintage JJ Cale, Dr. John, Eric Clapton and bit of Bob Dylan thrown in. Be well sir.
Can you also include percent of max hr for effort level. Great videos.
You bastards beat me up again! Loved it!
Just did the session: nice one! Thank you a lot for those videos, they're very useful! It's good that you use the term "effort level" for those riders that do not have the privilege of having a powermeter. However, those of us who do have a powermeter would appreciate if you could add a %ftp gauge as well. Thank you in advance and keep up the great content!
Alexander Momberger I think they've said that effort levels are percentages of FTP. So like effort level 8 is 80% FTP
Really? I must have missed that. But i don't think that would make sense. An effort of 10 is "all out", which 100%-FTP is not..
100% max effort 85% FTP 80% sweetspot 70% tempo
The Mario twins You're right, sorry for the mislead, lol. I had a dumb moment, lol.
Cosa posso dire? E una bellezza meraviglioso 🚴🇮🇹🇦🇺🌍❤️
I really love your workout videos (like all your content). BUT - to make training easier, can you please source music bpm to match cadence rpm?
What happened to the 60 min endurance video with this guy????!!! It was my favorite and I used it every week!
Thank you Matt ! I think you has a higt HR at this session. If you can to adding this parameter to monitoring in your sessions at the future? It's just my request, you has a steep channel.
Chaps, any chance of the recording of the route in MRC format, can use the GPS recording to create it. Would love to use these for some training
Hey GCN , there is a workout in your ADs 👁👄👁
All those percentages are so difficult to understand, so many numbers, there’s must be an easy way to achieve your goals and more fun
During which time of the year was the background video shot? I'd love to go riding on the Dolomites with snow but open roads and passes. Thanks! 😉
Hi guys, I’ve recently moved to NZ and I’m doing a lot of solo training on long stretches of road. Do you know of any audio guided/podcast training sessions? I can’t seem to find any. I have an outdoor velodrome nearby which would be great to do an ftp test with some headphones in.