25 Minute Cycling Session | Don't Get Dropped!

Today's session is a tough one, helping you to hold a wheel in a bike race, or just develop your aerobic power, this session will certainly get the blood pumping and the heart rate high! If you're looking to get a great workout done in just 25 minutes then this is the session for you!
Warm Up
2 Mins Easy (1/10)
1 Min slightly lift effort (3/10)
1 Min easy (1/10)
Main Set
Repeat 2 Times:
1 Min moderate (6/10)
- 1 Min Treshold (7/10)
30s Sprint (8/10)
- 30s Float (5/10)
30s Sprint (9/10)
- 1 Min Threshold (7/10)
1 Min Easy (1/10)
Then
4 Mins Moderate (6/10)
- 30s Easy speed (9/10)
30s Max! (10/10)
- 2 Mins Moderate (5/10)
1 Min Threshold (7/10)
Cool Down
2 Mins Easy (1/10)
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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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[@GCNTraining]

What did you think of today's training session? Let us know 👇

[@HGZie]

Great to see some more representation

[@gabrieladagenais6665]

Absolutely loved it! I love your channel! Would it be possible to do a beginner/intermediate session to learn techniques as a new runner wanting to do it competitively? ex: "how to engage your glutes and abs muscle during a ride, how to breathe during efforts, etc." Thanks so much! - Gabriela writing from Canada :)

[@michellesimiana9410]

Love it! Excellent way to start my day. Thank you

[@josefnohra1]

Great session, i liked the music. Is it possible to do one with some rock music?

[@daynaholguin7686]

@@gabrieladagenais6665 i totally support this! Im also a begginer and I would love to know more about this.

[@BildungInteraktiv]

I cannot express how grateful I am that this channel exists. I'm running out of superlatives here. You guys are outstanding, literally.

[@deebee6597]

Thanks guys for sharing! Love your channel & rides 😊

[@amiehoult8773]

I agree your all amazing 👍

[@kamfire98]

This is arguably one of the best sessions on the channel and it felt a LOT longer in duration than the title suggested. Great prep session for TNW thanks for posting and keep up the good work GCN!

[@GCNTraining]

Glad you enjoyed it! Great work!

[@ehbronner]

Great ride! I LOVE Mani’s positive vibes and encouraging spirit!! Thank you!

[@angiedibala2355]

A year later and these videos are still so useful! Very appreciative of Manny and his representation! Love the GCN crew ❤ 🚴🏽‍♀️🚴🚴‍♂️

[@talokend4874]

Love Manny’s workouts! Another good one! How do I activate my glutes like he spoke of? I just spin and don’t know?

[@skipchasey5935]

Terrific workout! I’d like to see more 25 minute HIIT sessions made available.

[@bongohuggy]

Manny is such an inspiration. I love his positivity and guidance. Thank you all 😊❤

[@deannabrown1164]

Ooh, my legs are shaking! I love coming back to this session to get me moving in the morning, and all the team's cheery smiles certainly help brighten my day. Thanks GCN!

[@carlotacorbella7305]

I really like Manny. Truly inspiring. Looking forward to more videos from him

[@ez88uc]

Manny is everything! So inspirational and works so hard but it’s so enjoyable!

[@stanislavvlasov6855]

This 25 minute interval training session was awesome 👍! Thank you guys!

[@edigygax9747]

This is one of the toughest classes in here. Even more than some of the 30 minute ones. Thanks guys!

[@toysblast5405]

Excellent ride thank you Manny. Can we get a 40 or 50 minute session please. It was a sensational way to start the day!

[@JorgeLuisDeLeonArana]

As I have said, every session is so different, and I am always expectir what it will be every monday. So today was not the exception. FANTASTIC.!!!!!!!!!!!

[@GCNTraining]

Thanks, glad you enjoyed the session!

[@philbradley1850]

This is a great session, would love to see a 30 minute version.

[@cuauhtemocbarrera2638]

Amazing session. Mani’s attitude and energy made my morning. Thank you!

[@dunjarombouts4277]

This one was the hardest yet, I got left behind like Hank 😂 I will have to do this one a bit more often! Love GCN thank you! You are part of my morning routine and make my day much better 🥰

[@timmehtimmehtimmehti]

Absolutely love Mani as a presenter, I've found gcn super boring since Matt Stephens left but this guy is awesome. He's so positive I'm pretty sure he could convince me spending a long weekend in Hades would be nice

[@annwachholz3251]

Love your smile Manny Arthur. Great ride 👍😊

[@arcangel7097]

redid MANNY'S class just brilliant workout, instruction and 100 percent inspiration-THANK YOU X

[@louisevictoriayesiltepe3773]

When it first started I thought hmmmm won’t be so hard... not sure (as I like the older classes by Paul etc) but wow! 🥵🥵 I stand corrected! Hard and sweaty! Thankyou!

[@lg1882]

cc Brilliant session...can't walk or talk...great sign.... thank you so much Manny, from your mates downunder Lilly and Wozza!!!

[@carlmoos4064]

The "Yes I am" from Hank at the end gets me every time 😂

[@samanthahoward5053]

Excellent training session, thanks. More please

[@toycreator]

I tried the 20mins .. now this 25mins is the Best killer ever. Good job guys

[@ghaffar23]

I’m in the best shape of my life thank to GCN… never got too out of shape, but this is a great reminder to anyone wanting to get into the best cardiovascular shape of their lives…get in a bike. More benefit than running. Saves your joints too.

[@GCNTraining]

Shhhh Don't tell the GTN crew 😂

[@kevinpatterson2784]

Great session. Only 25mins but seriously gasping for air. Nice for a working from home quick break.

[@mkofinaki]

Absolutely great session. Very challenging. Thank you!

[@jennifergehrlein5664]

Absolutely a killer workout thank you😊

[@antcoetzee6844]

Thank you Manny! Awesome. Muito Obrigrada Mozambique 🇲🇿

[@guitarist1abe]

I like this guys energy.

[@jadsru1]

Boom... Chapeau GCN. G for global.... Great session... Pretty hard !

[@allsta495]

Just what I needed!

[@griffinjenn85]

You know I couldn’t start my day without a cycle workout with Manny!! 🥰🥰

[@shvonned.burkemsncrnpagpcn619]

🔥 this was tough! Certainly helping me with long, intense intervals ❤

[@roscoethemovie]

Great workouts. I ride with these videos three times a week and love them. However, I usually try to go for 45-55 minutes and so I need to do two GCN training sessions back-to-back. I would love to see some longer sessions because each of these is really designed to be a standalone session, with warm-ups and cool-downs... I would love some longer sessions. Thanks!

[@GCNTraining]

We're working on some longer sessions, don't worry!

[@andresfss]

It is a perfect way to start the day. I loved it 💪🙌👏🏼

[@bstabust31]

That double sprint toward the end had me gasping for air and feeling the burn. Thanks Mani!

[@patriciamonicadiasluna9591]

Good session! The ups and downs in efforts, mainly more ups than downs, I may say, left me exhausted! Love the vsriety of this workout! Cheers! ❤️🌹

[@kevinmcnamara983]

Really enjoying the variety of workouts you provide. We are still in stay-at-home order here in Ottawa, Canada so nice way to break up the day. An FYI for this workout, at the 10 min mark it says the next effort is 6/10 and the instructor says that as well. But on the screen it says 8/10. Almost felt guilty not pushing harder for the 4 minutes. Cheers!

[@noellemags]

One of my favorite rides ever. It allowed my sleepy body to wake while still demanding its best. Thank you!

[@thepie4052]

What a guy Mani is! Great host, top tunes, tough workout and a big smile! What’s not to like, thanks BCN/GCN 👍🏼

[@anthonygidudu9253]

Love from Uganda - Great sweat session!!!!

[@margaretjackson-myrie9575]

Great one, all the way in Jamaica west indies

[@youlandahart5848]

Excellent ride Manny!!!

[@chrisgonzales2716]

Solid session for sure. Motivating.

[@surabelafabian9781]

Absolutely loved it! Loved the challenge. Loved the variety. Love Mani! Thanks for always being there to me honest GCN!

[@flor1muay]

Great session, Loved the short warm up, straight into it and no long cool down taking up lots of time. Would love more a 30 minutes training, full on, warm up and cool down keep it short

[@bikerbwoy]

Good session Manny! 👍🏾👍🏾👍🏾

[@matthewholt5341]

What a training session, this trainer is epic #goodjob

[@Vaughn3d.]

great new session, thanks much!

[@GCNTraining]

Glad you enjoyed it!

[@limalliano]

Loved this and so happy you all exist. Manny is awesome!

[@antonarbic]

Very nice for sharing.. Thank you my friend

[@LucyGoisD]

This session was incredible!!!!

[@denisecarr2403]

Love this session!

[@Tomi_janet15]

So good! I really enjoyed this and thank you❤❤❤

[@olivermars8715]

A new favourite!!

[@eunicewanjiru7830]

Great workout Manny thanks for kicking my butt 🙂

[@running4fun863]

Thanks brilliant session

[@amandashaw9729]

LOVE THIS SESSION😃

[@Ge0Ann]

Loved it. Keep reminding us about engaging those muscles.and visuals.

[@poppy6425]

Great session, thanks!!

[@carlmoos4064]

Awesome ride. Thanks so much! Love the instructor's energy.

[@ryanb6366]

Awesome session, thanks! Could you please put the upcoming RPM on the graphic as I got caught out there a few times! Glad to see a new presenter!

[@rinozan3433]

Great job Many, great leadership.

[@adriandrmackinnon8500]

Great routine ♥️♥️♥️💪💪

[@nicaisepaola4632]

I really loved this session! Thanks from a colombian in Paris.

[@galenkehler]

22:46 Manon DQ'd for using invisible aero bars in violation of 2.2.025

[@Veterans-e2c]

I'm gonna do this work out after work love you guys no pain no gain 💪I'm getting dropped haha

[@richycoles]

Awesome new session. Wales🏴󠁧󠁢󠁷󠁬󠁳󠁿 getting repped by Mouldy and Manon!! 👍

[@riverdale666]

Excellent session! My legs will be sore tomorrow

[@daynaholguin7686]

Loved this one! This channel is sooo good! I've been working out with these videos almost every day! Love it! Greetings from Mexico!

[@sarahwhiting325]

Sooo motivational Thanks so much for this killer ride! 💪🏻🙌🏼🙏

[@adriandrmackinnon8500]

Great motivator

[@Gobtik]

Thoughts Presenter - bit more confidence/practice needed but enthusiasm is infectious - enjoyable to ride along with Display - show upcoming RPM not just effort e.g. 6 to 7 I assume is dropping a gear, but if it's actually going up from 80-100rpm then it's different approach needed and I might stay in the same gear

[@jean-francoismigneault7612]

Hell of a training, enjoyed every seconds. Love this new (?) coach and aaaamazing soundtrack 👍🏻

[@helanelittles1230]

Loved it! Challenging!

[@80littlet]

That was crazy good fun... I'm absolutely stuffed!

[@jaynejoi]

Great session. Day 4 for me.

[@davidescandon674]

Yes keep it up.

[@adriandrmackinnon8500]

Honestly just great ending

[@alandavies3263]

Good session - would love to see some 40-60 minute sessions similar to Matt’s previous videos. Tough but excellent threshold, cadence and replication trg 👌🏽

[@BlackFlag111]

Sweet session

[@jinheelee842]

That was an awesome session. Thank you from Canada!

[@mellsrod4820]

Many is the bomb!

[@nickbent8666]

Thanks Manny great session- great chat mate👍

[@StevenAndTraceyJiles]

That was amazing! My thighs are on fire 🔥

[@melelse4165]

Love these videos...... Only 2 5 mins but hard, 25....go on... Try it... If u dare.

[@blackicemotivation2414]

It powerful 🇯🇲🇯🇲🇯🇲

[@karljustinromero6139]

Hope to see Mani on more training videos!

[@miguelcpt]

Mega session. Really enjoyed it. 🔥🔥🔥

[@amandajohnston2222]

Love the trainer change ups! This was hard. 4 mins at 8 .. wow. KEEP IT UP GANG

[@kevinmcnamara983]

Was supposed to be a n effort level 6. Mistake on their part. Manny said 6 and the screen said a 6 for 4 minutes is next. If you were able to do an 8 for 4 minutes - WOW! Amazing.

[@pauldunlea8834]

another great session - motivational as always

[@dahulkters1]

Brutality, that was hard and needed.

[@GCNTraining]

haha, it's a tough one alright!

[@movementwithmaddy]

Brilliant! absolutely done for, love the energy

[@jakobschiek9513]

Great session, thank you

[@dmckenzie32]

Great ride. 45 to 60 min would be great.

[@jeffhagerCLE]

Super!

[@nerciaubisse3189]

Ufff!!! Belissimo🤝🏽Thank yooooo.. Hugs from Mozambique🦾

[@GCNTraining]

Glad you enjoyed it 🙌