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 👇

[@DanielHawkOboe]

The notification bell.

[@avical]

It was great!

[@spaghettibadger647]

I think I lost a kilo just sweating

[@leannimal_1114]

Thank you for another longer session!! Love it!

[@eimartinezm]

I loved it! Put more Manon! Cheerio

[@sandrawilliamson7786]

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

[@duncanmckenzie2200]

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

[@Anna-tw6up]

Great session. Manon’s commentary is great, no gabbling, just on with the business. More by Manon please. And some 45-60 minutes sessions would be great.

[@yamsoup1]

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

[@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!

[@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.

[@MrDavidjameslove]

Those 30 secs rests were the killer!

[@marksimcox7779]

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

[@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.

[@susanallen8398]

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

[@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!

[@robinb.g1411]

This has been my midweek session for the last 2 years. Thank you from a stroke (CVA) survivor. 🎉

[@katherinechiarello5967]

I love the banter of the group - but Manon did an amazing job all by herself. More Manon please!

[@rtwhite147]

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

[@changchup]

Whew, really ambitious but really good. Thank you Manon as always!

[@jonalexandermitovich9390]

This is a tough, tough workout, but will undoubtedly make you far stronger. Well done.

[@simonpilbeam5574]

Great workout once again Manon. More 40 minute workouts would be good.

[@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

[@rinozan3433]

Great session, Manon is a great presenter. Perfect pace and effort.

[@shafali3727]

Great session 👏 thank you for upload God bless you all

[@spm3494]

Great archive session to help with the mental stress at the end of the day! The GCNT team are incredible motivation. Thanks for all the training sessions 😊

[@andreabartunek8951]

Great session! Love the length and intervals! Please keep the longer ones 40+ minutes coming!

[@rsy4527]

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

[@jackiepatane6379]

That was such a great 40 min. Challenging but so worth it. 💪💪💪

[@rebeccawhite7540]

This was a great workout; loved the long efforts followed by a sprint! I'll second the comments asking for a 60 minute version of this, as well as gratitude for Manon leading the class. More of her, please! I'm still looking for a good interval workout, either aerobic or strength efforts, with a bit of a longer recovery period in between to really allow the HR to fall into Z1. Cheers!

[@feh9b]

Great session! 🔥 pls add some 1 hr+ workouts

[@olleh3750]

Excellent session! Really like those 4 min lo-cadence - hi-effort parts!

[@javamartin52]

I return to this often as I prepare for my bikepacking and touring season. Well done.

[@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!

[@keithsmith1957]

I love the new screen layout GCN has been using for your new videos. Great workout!

[@Marder69ify]

Brilliant brutal session! Thank you.

[@robertkrauth6963]

Greatly appreciate the 40 minute session with a good mix of FTP, maximum sprints and a recovery

[@mobiusphantom3489]

Another killer workout thanks. Finally revived my new improved spin bike at home after waiting 5 months for it to arrive from overseas and this was a nice workout to christen it with.

[@bashton74]

Great session GCN, keep up the good work. 👍

[@irenebandstra3819]

Wow, hardest GCN session yet!You’re a beast Manon! Your effort is inspiring.

[@robertkrauth6963]

Manon, love the mixing of FTP, max efforts, and recovery! The 40 minutes is absolutely perfect. Best to all of you at the GCN network. From the USA

[@GCNTraining]

Much appreciated! Great to have you joining in from across the pond 🙌

[@beverleywhitney2991]

Brilliant session! More sessions with Mannon and other female athletes please! Thank you!

[@davidleonard3716]

Loved the session. Would like a longer 60 mins session if possible .

[@elainemcdonald3434]

Morning. Really enjoyed this session. Loved Manon's encouragement! Would echo others comments as I would like more 60 minute sessions. Thank you

[@fratpin666]

I'm happy doing 30 minute sessions on my spin bike, but now and again I like to do a little extra and feel better for it, both psyhically and mentally, setting me up for the day. Manon always gives great sessions and this is another session to be saved, boom.

[@dianewetzel9468]

Really good session. Pedaling at the lower cadence with more resistance is something I tend to avoid so this was great motivation for me to do the necessary work. Perfect length for me, personally!

[@surabelafabian9781]

Loved this ride, Manon! A great way to stretch and strengthen my legs after a day of sitting and working at home. Thanks for your inspiration, and for GCN always being there when we need you!

[@michelekorkowski1178]

Terrific, hard effort workout! I see how this will prepare me for the long, gradual climbs here in central Idaho, once the roads are clear of snow and ice!

[@paulchase8636]

Really good precise session Manon, encouraging and informative...also.. knackering!!

[@silvercrofty2699]

As a dreadful cyclist I came across these workouts after having purchased a spin style bike. Done several now and appreciate (enjoyed is the wrong word) every one. Just the right amount of encouragement too, not some over enthusiastic **** at the front whooping and cheering at you. Just hope this this work converts to the road bike (if I can be arsed to go on it). Thanks👍🏻

[@brianyoung5899]

Great session. Sessions about 40-45 minutes suit me best.

[@RobertKrauth]

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

[@jboats9139]

Great session! Liked the long 4min interval sections!

[@CraigArtley]

I love these 40- to 50-minute sessions. Keep it up. Thanks!

[@running4fun863]

Thanks, GCN for all these great training videos, working through while I am here in Quarantine in Adelaide. Thanks

[@jaynejoi]

Great session. Registering my Day 1 with your videos. 🥰

[@1101grayzer]

Wow. Possibly my favourite gcn session. Thank you Manon. You are AWESOME. Appreciate your encouragement all the way through, perfect.

[@JorgeBalart]

Increible workout. Love it!!

[@deebee6597]

Great session! More like this please with you .Thanks Manon 😊

[@Sunnydaypicnic]

Cherry on top is one last 30 second sprint at the end 👌🏼🍒 Great one, thanks!!!

[@conniegoodwinful]

Fantastic session - I keep coming back to this one! Perfect length and variety of work, cadence, and power.

[@kyleeferoglia8383]

Really enjoyed Manon as the lead! Would love more 60 minute videos.

[@ReneB112]

Nice workout! Good balance between work and talk !

[@larryjones498]

Loved the variety of this workout! Thanks so much!

[@martinmainusch6719]

Nice session. Would love to see some new sessions with 40/20's. Have seen the training with Si so often that I don't need the sound anymore... 😂

[@RobertKrauth]

Loved this workout and greatly appreciate sessions between 30-50 minutes with FTP, max sprints, and rest mixed. The session’s less than 30 minutes is too short and hard to get a thorough workout. This video is my favorite because it contains all of these over 40 minutes. Thank you for all of your great content. From Los Angeles, Ca USA

[@larryjones498]

Thanks so much! Great workout in the time frame I needed! I find these videos by going to KZbin and searching indoor cycling workouts. But I have already subscribed to this channel--y'all's workouts are great!

[@rachellehaddock2364]

LOVED this workout. I appreciate the simple structure - I can turn my brain off and work hard. I like the duration of the workout and the background beats. And, I am so happy to do a workout led by one of your female riders. Thanks a million!

[@catherinerushton4425]

Loved this session. Thank you. Nice combination of climb and sprint and took me out of my comfort zone

[@jimparrington61]

This was awesome. You dropped me on the 4th four minute effort. I’ll be back! Keep up the good work. GCN is tremendous, thanks for doing this!

[@nicolaellis1586]

Great session Manon, thank you. A longer session just like this would be awesome 👌🔥

[@Megmooification]

One of my favorite ones so far. Love the built in 5 min cool down

[@Josue-os2nl]

Splendid session. Feeling stronger already. 🤩

[@robellis2629]

Another great session!! Take it on the road this weekend.

[@patriciamonicadiasluna9591]

Liked the efforts this morning! Ready to hit on my day! Thanks!

[@bbaron1446]

So good. Loved it!

[@audreysoto3107]

Amazing workout, thanks!

[@andregarner2608]

One of the hardest you have. So little rest between really equals some serious time on bike equivalent. Thanks Manon

[@ER-ue4gy]

awesome, thank you more 40-45min please

[@kamfire98]

Another tough but good one thanks Manon and GCN!

[@robertkrauth6963]

Mannon, you do a great job in all these videos. From all of us in the US.

[@danielsteijner1593]

Great session! Cheers! 👏

[@sparx550]

God that was tough! Thanks Manon and all at GCN training. These sessions have been awesome.

[@GCNTraining]

Glad you like them! Keep it up 🙌

[@MrHbk469]

Awesome session!!!! Hard, challenging, but super fun too! Excellent work!!!🤘

[@maribee5423]

Great, Manon, thanks v much! I would like more 1 hour and also some 1.5 hour workouts please, I've got a big (for little old me) endurance challenge in 3 months , I fit indoors early morning, around full time work. Love all GCN training, great chat, makes me laugh at 5am can't be bad😄

[@8bitcoder]

This workout was just brutal. I loved it. I almost gave up after 25 minutes but I stuck through. Good work on the videos, I love them all!

[@lchiarelli0]

Fabulous mental challenge! This is a great ride to hone in on pace and cadence. I like a little more variety on cadence and effort, but I still found this to be beneficial. Thanks!

[@Curviekazza]

That was tough but great 👍 thanks Manon 😊

[@realworkoutsforrealpeople5041]

Now, *this* is my jam! I love to grind it out for long stretches and then throw everything I've got left into the pot. Thank you!

[@sullivantalentgroup9481]

Incredible workout. Glad I stuck it out!!!!

[@lauramidgley9978]

Such a good workout, my favourite yet. Thank you Manon and team! I felt so focussed and the variety kept me motivated and on target! Thank you thank you! Would love to see more workouts like these.

[@robertkrauth6963]

Mannon, thank you for a wonderful session and all the encouragement! Bob and Sandra from Los Angeles, CA US

[@GBailey2012]

This was my first session after a short period under the weather following my COVID vaccine. Nearly backed away from the max efforts but pushed through and enjoyed the variety. Thanks to these excellent GCN videos I have become one of those annoying people who will come out of lockdown in far better shape than if we had not been locked in at all. Well done to all the team. Inspirational stuff. What sets these sessions apart is they are designed and presented by top elite cyclists who know their stuff and share the suffering. I owe my fitness and well-being to you all.

[@ellierhodes6793]

Loved this - perfect length & intensity to fit into the day. More like this would be great!

[@michelleandrus6900]

Loved it!! Love the higher torque sessions...would like to see more of them as it is like weight training on the bike...60-50rpms. Longer sessions. Thanks! 😀

[@lchiarelli0]

A cadence below 60 can be damaging on the knees. Power to you for having great knees! Just wanted to remind others.

[@tinadeluca2092]

Great workout! thank you so much

[@groovinq]

Fantastic workout. Great motivation to get us through to the end! Well done.

[@monfelmateo6868]

Great session, just right. Thank you, Manon. More power to you guys! Stay safe...

[@alejandroqsanchezgarrido7806]

Thanks for this great session!

[@GCNTraining]

Any time!

[@PhillioDoede]

Great season, love the mix of efforts. Should mention a power relative to FTP for each effort though since the effort is also relative based on the effort length.

[@jonobikey]

Good session. Enjoyed the structure & feels like I’d come back to. 🙏🏻

[@Jessewatt]

Please do more videos for aerobic training. Appreciated! Favorite Presenter for training are Simon , Conor , and Manon 😄