40 Minute Sprint Intervals: Sufferfest's 'Equalizer' | Indoor Cycling Workout

[@gcn]

Have you completed this workout? Let us know how you got on 👇

[@jasonmcgrody9472]

US Navy has a 12 minute exercise bike fitness test that we do and it's roughly at 110% of FTP if you push yourself to the max so this workout fits very well into training for that. It's a good use of a short session that doesn't drain me for longer days of 1-2 hours.

[@kelliewilmesrnbsn9638]

Enjoy it you say??? Sessions are saving my life this winter! I’m so grateful for all of you who are participating, and talking through the times when most of us cannot speak. Keeps me going during the full session I get the max benefits because of you!!!!

[@hmar9599]

Didn't think I would make it with 10 min left, but I stuck with it. I'm woozy from it. Really tough.

[@danthomas8674]

Great fun. I might go and vomit shards of my pelvis now..

[@kelliewilmesrnbsn9638]

@@danthomas8674 EEk, that doesn't sound good. I don't recommend that Dan. Just throttle back on the effort level with either your ca dance or perceived effort.

[@sneerajp]

Intennnsseeeeee 🔥 🔥 🔥 thank you!!

[@meganstaropoli2883]

Neil Henderson is FIRED! LOL! Wow, back for more and this one was killer...a-GAIN! LOVE the instruction and explanation. Helps so very much. And watching Manon and Opie push themselves through the workout inspires me to work hard and persevere. Thank you for providing these fantastic opportunities with such amazing presenters. GO GNC!

[@sarahhogan2565]

Loved this one this morning, the 40 minutes flew and I followed it with a weights session. Could do with a snooze now ha!

[@djwdrew]

Pain is the feeling you get when the devil leaves you body and the angels come flying in !Coach Commando Kalakuzi . Former Heavy Weight Champion of the African continent - great session GCN Thanks

[@tefarurumonico7173]

This bike is great! I am so excited to have it in my home and use it before work every morning.

[@daniellecherdak9161]

Unique interval training. I really liked it. Oh, and sweat is weakness leaving the body!

[@dennishaughton4554]

New to indoor cycling. Hell I'm new to cycling period. Former runner turn cyclist. Started cycling last February in the tail end of winter in Denver, CO. Loved it! Just bought a wahoo kickr a week ago. This was an excellent workout! Thanks

[@GaneshD123]

Excellent - thank you GCN team!

[@evan9893]

Could please add on the screen what the session involves before/ as it starts like you used to do, its really helpful when deciding if I should do it or not!

[@cindyg8995]

TeenyTigerGaming just do it. Nike

[@SuperBZN]

they might not want to in order to make Sufferfest's IP less.... stealable...? I guess. If they put the workout on screen in a list, then I could easily make my own Zwift version of it and I will be less likely to buy Sufferfest's software. But now I have to put in more effort in order to transcribe what it is then make my own Zwift version.... which I will. Or maybe I'm super wrong and they just forgot. Either way, I agree with you!

[@evan9893]

@@SuperBZN I thought the point of suffer fest was the extra stats and ease of use, anyways they put it before some gcb sufferfest sessions start

[@mobiusphantom3489]

Awesome workout. It goes quickly but there is no doubting then work output. Really like the dynamic of just two instructors interacting and talking. 👍🏻

[@wantsomegreen4677]

This one kicked my butt, but I’m happy I did it.

[@dominicaubrey4588]

Did this on the suf app. Great session

[@kevinkerns7651]

Love the variation in long stretches of a high tempo. Great routine and motivators on this ride. Just the right length too.

I feel sooo lucky with all of these sessions, I always get two for the price of one!! Sore legs Sore lungs and as an asthmatic the lungs actually hurt more , but I LOVE these sessions they are GREAT training,.... I Can’t say it Enough. THANK YOU GCN AND YOUR ASSOCIATES.... especially Mr. Henderson and his team!!!

[@ef6965]

Excellent session. Appreciate these training sessions so much at this present time. Thank you

[@nathanpedley4696]

Hi GCN, because i have a dumb trainer, I have to write these workout out in advance so that i can work out what gear/cadence/resistance lvl i need for each 'segment'. I was impressed at how Chris was able to 'talk' (sometimes gasp) his way through the instructions. i don't know whether his intensity of his workout was slightly lower to compensate for this but either way, chapeau! and thanks for the workouts for those of us who can't afford a smart trainer and/or a subscription to the Sufferfest/TR/zwift etc offerings

[@kennylegan]

Solid session for sure. Good instruction and communication. Tough with a resistance-knob with those short efforts but nothing you can do.

[@petinka721]

Yes I completed it sitting in sofa and see your hard effort! Great work!

[@loveconquersall143]

Lols! 😆

[@meganstaropoli2883]

you guys ROCK! Dang that was tough! but love the instruction and that I feel like im right there with you. Thanks and keep up the great work!!!

[@kevinkerns7651]

Starts a bit slow and you wonder if this is the workout for you, but with about 12-14 minutes left you realize it can’t end soon enough. Good session.

[@chrisg1972ful]

Shut up legs!!! That was tough 👍💪

[@martinhoeller5793]

One of my favorite sessions, it always feels so good once you've finished!

[@jaredcohenmusic]

This one absolutely kicked my ass. Loved it.

[@Lady_Tee15]

Great session! It was really intense and i am drenched with sweat, lol😅🔥🚴‍♀️🚲

[@RedRageIrl]

This was tough! But awesome - thanks for such quality content, makes winter training alone much better.

[@richcrompton6891]

Did the Torque Monster and found it very enjoyable and suited to my stregths. This one however was far harder for me. This is the one I will be repeating each week as it is certainly hits my weak spots! A totally sweaty mess after this session! Awesome!

[@freekreuter4965]

Another great workout from GCN!

[@casual1699]

Thank you for the good session it’s really helpful when you guys show your power output

[@aeotoraae2657]

Hi GCN team, thanks for uploading more indoor videos like, here from Bogota, Colombia a lot of people practice with your videos, please keep uploading this great sessions. Regards from Colombia

[@rayoooooo]

Thanks for all of these workouts! So helpful in keeping me focused during the frozen winters here in the Northeast US! Keep'em coming please! :)

[@arctttta]

Really hard series! Good workout and well leaded.

[@wgstec2496]

Fantastic workout! Thank you!

[@monicamas1500]

WoW... increíble!!! Gracias por estos vídeos 😅

[@island661]

This was such a great workout!

[@jakerjacks]

Awesome video and excellent workout! My legs were on fire at the end

[@gemmamcclelland288]

Loved this workout!! Thank you both

[@gcn]

Glad you enjoyed it!

[@michaelhauch6294]

A great workout! Thank you

[@amberblews3323]

Loved this training session with Manon and Chris! Really easy to follow and what a workout if you do! 😂 Thanks for inspiring myself and others! Your lovely accents also remind me of traveling and cycling in Europe that I hope to do again someday after Covid19!

[@richardgreen9445]

Very good session. Love this one.

[@charlottealldritt2174]

Great session. Really clear what’s expected with each block. Nice one!

[@Marvel2600]

EXCELENT WORKOUT AT 5 AM IN GUATEMALA!!! KEEPING HEALTHY IN QUARENTINE

[@dazzerpaul4302]

Great session

[@emmygustafson5290]

Greeting ls from the us. Youre definitely right! I feel betta!!! Thanks guys

[@RajivChavan]

Good session was tough but enjoying 👍👍

[@andromachilykartsi2367]

Hi! Thank you so much for this dynamic session!!!!!!!!!

[@edwardcorry9598]

Great session guys! Many thanks from Saudi Arabia lockdown 😅

[@rosspalethorpe5420]

Certainly feel like I've earned a biscuit after this!

[@stefangoudevenos4502]

This was just a great way start my day, thanks💪🏼🚴🏼‍♂️

[@cathyamaya9106]

Super tough! So satisfying to get through it!

[@kelliewilmesrnbsn9638]

My goodness, way to go TEAM!!! Great and kind comments!!!! Thank you 🙏

[@deliaoliveira5938]

Fantastic!

[@dominiqueerwin]

Thank you again...I’m getting stronger

[@pascalbeaulieu9658]

Oufff!!! WoW! It’s cold here in Québec City. But your training is hot!! Thank GCN!👍🏻

[@meganstaropoli2883]

Back for more...and I’ll be back again! Thx guys!

[@derickverster2053]

Great workout 💪 South Africa

[@derickverster2053]

🇿🇦

[@jgg0207]

Awesome class!! Thanks

[@carolinemccormack2268]

Excellent workout tough but effective phew

[@lisamackenzie5370]

I've only got a spin bike (Reebok S1) so I can't do this training session with Watt and Power but I stuck to the cadance and just adjusted the resistance. I hurt and sweat a lot so I must have achieved something worth doing. Great workout, will definitely do it again........not today lol.

[@lauraking3393]

Great. Keep posting videos

[@marksimcox7779]

Awesome session. Found this one again..definitely one of GCNs best . L

[@gcn]

Cheers Mark!

[@davestarr519]

Good session ta 💪😎👍🚴‍♂️

[@RayRenati]

Excellent as always.

[@baranyazsofia]

This is awesome, thank you guys!

[@tjdatc]

Good stuff!!!

[@georgefitzpatrick-morgan3761]

Yeah Chris, I think we all like a "jiggle in the saddle" 😅

[@yveshajjar9765]

I wish you added more group sessions like the ones with Paul.

[@davidking3699]

at 36:00.. how can he still talk? - only communication I could do would be dialling for an ambulance...

[@faizalzainal8025]

🤣😊

[@siquq]

This was challenging as the day's second session.

[@brianeduardo1234]

Haven’t managed to do two in a day yet

[@nelsoncampos7339]

What app is used for that effort level scale ?

[@sarahwhiting325]

Brutal but fabulous 👍

[@suenaveen826]

Enjoyed

[@benfsinger]

That was a "fun" one! No, really liked it. Though as a user of a bike with a "dumb" trainer and no meters of any kind. I struggle to know what to make of the RPE and FTP numbers. Can you explain this, or suggest somewhere that can? And how can I make those calls without force meters or whatnot?

[@darthvader906]

Loved this one

[@billincolumbia]

I'm not always the best at listening, and a guy below says he watches these on mute, so I was wondering - Could you put text on the screen saying what the next segment of work will be? Just "RPE 7; 120% FTP; 95rpm" or some such. I did really like the use of % FTP in this one. RPE is kind of difficult for me to get my head around sometimes. Great work, y'all!

[@benfsinger]

There are CCs that work pretty well for this. Turn them on!

[@mikeboustead6385]

Just dug this old one out with Manon and Chris, 40 Minute Sprint Intervals: Sufferfest’s “Equaliser”. It has to be up there with the very best GCN sessions. Manon, what are your thoughts on redoing it yourself with the updated graphics etc?

[@bethkennedy75]

Offering a suggestion to help those of us without a smart trainer-make the rpm numbers on the screen beat at the actual rpm. That would alleviate the need to constantly count for 10 and multiply by 6 or try to match the host’s pedal stroke. Otherwise, love these videos.

[@drakeelyantiporda8899]

More vids to come cgn!

[@thomashawley59]

Please tell us what the workout is either in the description below the video or in the introduction to the workout. I don't want to spend 40 minutes watching a workout video to find out if it's a workout that will fit my training plan.

[@StephenAndrichuk]

Good shit! I always have it on mute, are you guys able to have previews for upcoming efforts? thanks

[@battlefieldslayer1138]

I'm telling you, outside in winter gear is next level

[@nermin12eNKey]

did this one first time today. almost puked afterwards. it was awesome. btw1: you could make some longer sessions (70-90 min) btw2: bring matt back!

[@Masimo_Yovanni]

Thank you. Would it be possible to re do the race winning intervals video, please? The 53mins Race winning interval one from a couple of years ago, please.

[@ozmadman]

That one as are all of the others are still on KZbin (Matt Stephens I think did that one)

[@GillesNrnckk]

no pain no gain

[@matthewoconnor2593]

Nice

[@silverridgerider5182]

Skilled for a young one like me, but good max effort with limited redcovery🚲

[@jonathansmit1028]

Are you going to be at the tour of Flanders

[@kevinkerns7651]

This one dogs you out by the end. The short intense periods may not seem like much, but they add up.

[@agusrokr5893]

How to adjust the effort level? I have spinning bike, but doesn't understand to adjust to green, orange or red effort level. Thanks

[@chrisrodgers4950]

Finally some GCN vids that I can scroll past... HA! Just kidding, these are really helpful. Sike, na, weird. Ride bikes outside and raise your voice instead of head mic

[@Gravelsis]

I have to admit the first 15 min felt a bit slow to start but it got definitely better after that. 💪🏻 Would it be an idea to place the camera next to the screen so you are not looking the other way? 😄 love your sessions btw!

[@ridercanada1]

Hey Chris, you said you like to stop and stretch after the first 20 or 30 minutes......what kind of effort are you doing during that first 20 or 30 minutes??

[@lukemeagz]

That was truly…horriiiff…a challenge. Will have to do that one again. Was sweating like an MP on a lie detector

[@MrEhimsel]

I don't have a training and would love to try this on a stationary at the gym. I'm not really sure how to measure power with that and I don't really measure that to begin with (newbie). Is there a way to transfer these "metrics" to the levels on a stationary?

[@s_an993]

Chris is your saddle too low?

[@zackparas3828]

How do you measure your power tho?

[@supa8278]

Is there a link to the playlist used? 🙂

[@annatinker2791]

Great session! Very good to see more videos featuring female cyclists. Would be equally good to hear them engage a bit more in the conversation and leading the workout.

[@lucasdenaes2198]

Cardio 👋👋👋👋

[@annonymous-d8x]

I luv these work outs but I do not understand the abbreviations or acromyms