40 Minute Aerobic Efforts With Max Sprints

Welcome to another longer workout on GCN Training. This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
The session:
5 mins ramp warm up (3-7/10)
Repeat 4 times:
4 mins threshold (8/10)
- 30s Max! (10/10)
30s Easy recovery (1/10)
__________________
5 Mins easy extra recovery (1/10)
- 2 Mins Hard! (8/10)
1 Min steady (5/10)
- 2 Mins Hard! (8/10)
5 Mins easy cool down (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]

How did you find this workout? Let us know 👇

[@duncanmckenzie2200]

Loved this session. Would love to see a 60min session doing same sort of mix.

[@yamsoup1]

Such a great session for a 72 yr. old. Love working with the youth!😍

[@sandrawilliamson7786]

Brilliant session on National Woman's Day - Thank you, Manon. More women leading sessions, please!

[@susanallen8398]

Loved it. As an ex spinning instructor I was looking for max efforts and so here it is. Thx

[@Anna-tw6up]

Love this session! Just Manon, music and hard work…more of this please. Much better than all the chatter from the team ! 45-60 minutes would be ideal. Thanks for all your hard work putting these sessions together

[@kimtricker5711]

More workouts led by Manon please!

[@MrDavidjameslove]

Those 30 secs rests were the killer!

[@John-qz8fq]

I just finished this. An absolute killer, was dripping in sweat by the end of it - but had that endorphin rush afterwards and it was so worth it. Thank you Manon!

[@rickyb6]

Loved the background music keeps my heart pumping while pedalling . Manon the champ!

[@r.massattack4052]

Another great training session, another great video by GCN. I'm so hooked on these workouts I feel guilty if I miss a workout day.

[@marksimcox7779]

Awesome session. Usually I do two GCN sessions but not today.. Thanks..!!

[@louiskrupnick669]

Couldn’t be happier with this and pretty much every workout. Have done one a day for three weeks now and regardless of 1-1 or more group chat I stay engaged mentally and physically. Thanks!

[@feh9b]

Great session! 🔥 pls add some 1 hr+ workouts

[@realworkoutsforrealpeople5041]

Now,

[@derickverster2053]

Great workout 💪🇿🇦.I am replying the benefits in 3 months I have gone from a 23 to a 28 AVE over a 100km ride.Thanks GSN team.

[@user-rj2yi1ds4l]

Mannon, love the longer sessions with a mix of sprints, FTP, and rest! Thanks from the US.

[@vinotori9530]

Thanks; Manon! I hope you make more of these indoor training sessions. I believe more people especially women cyclists will enjoy a session with you.More power, Manon

[@rsy4527]

Loved this session! Great to have some training led by a female instructor. More of this please!

[@rtwhite147]

Excellent. Thanks for this. 45 to 60 min would be great as well.