45 Minute Un-Paced Efforts | GCN Training Workouts

We're back with another savage GCN training session. This workout, led by Manon, is 45 minutes of un-paced efforts: just go flat out! This brutal session comes with music so you can train along to Manon's beats!
The Session:
3 mins at 2/10
2 mins at 3/10
1 min at 2/10
2 mins at 4/10
3 mins at 5/10
30 sec at 8/10
30 sec at 1/10
2 mins at 3/10
3 mins at 5/10
2 mins at 3/10
1 min at 6/10
3 mins at 10/10
4 mins at 1/10
3 mins at 10/10
4 mins at 1/10
3 mins at 10/10
2 mins at 1/10
2 mins at 3/10
2 mins at 6/10
2 mins at 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.
Watch more on GCN...
More workouts with GCN: gcn.eu/gcntraining
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[@mariacristinaperezlegorret7593]

Manon your sessions are a blessing! I have difficulty believing the results of these "spicy" efforts. Thank you!!!

[@lisar.rasmussen7385]

Manon your encouragement has re shaped my body. With some significant food changes my results are in. Thank you for being so strong. Here's to you and the whole team. Cheers Hank!

[@connorspirasee6426]

Called Manon because you keep everyone under pressure, nice work!

[@elizabethdrew7950]

Thank you Manon and team. Was struggling emotionally and feel so much better now. 🥰

[@sonyawilsterman310]

Hope you are doing well now!!

[@lisafranklin4126]

Great workout

[@warrenbentley2407]

Great session thanks Manon &the team the warm up was tough on its own and the 3min efforts were tough but I made it Just a suggestion would it be better if all five cyclist had microphones

[@jackiepatane6379]

I definitely embraced the pain on that one! I can feel the fitness growth happening every session!!!

[@Trelawnyjamdung]

So much fun with Hank 😂❤ and Manni

[@mikeboustead6385]

Brilliant session, probably the toughest yet with those 3 minute 10’s!

[@sophiejones1698]

I love the long warm-up so your muscles really are ready to push hard for the long efforts later on. Makes for a great balanced session - thanks guys!

[@mariacristinaperezlegorret7593]

Thank you Manon. Great session that is killing me three times a week!

[@mohitmehtapro]

Seriously speaking I never think of doing all 3 10 out of 10. But manon and Hank made me do it. Thanks for the nice session. In all 3 efforts I was 172 bpm.

[@kacykacem]

Thank you very much for this gift. With gratitude to u and the entire team

[@stephcreaturo5914]

Loved this, thank you! Love the longer efforts and terrific chemistry, terrific presenter. The 45 min is perfect.

[@JeepBike1]

Great workout! I love the longer sustained efforts. Really pushes the heart rate up. Keep’em coming!!!

[@elliotgarside2407]

I have been using the GCN spin videos for about 2 months now. What can I say, FANTASTIC! I have loved every workout I have done and just hope you don’t stop producing them as they have revolutionised my garage cycling during the winter. Great work! Would be good to see more 30 min hill climbing too! Cheers

[@ehbronner]

Outstanding, challenging session. And yes, we are “Living on a Prayer!!” Loved it. More karaoke next time please!! :)

[@rictaleagle]

Thank you GCN....you guys have saved me during lockdowns here in Melbourne. Hated the pain, loved the feeling afterwards. I certainly enjoy the workouts and learning the art of endurance. No sweat no glory! Bring it on!

[@anniedino8880]

Awesome session and great instruction, Manon - thank you for keeping me fit Team GCN!!

[@katherinechiarello5967]

This session was an amazing start to my weekend of holiday baking. Thanks Manon and the GCN team!

[@kelliburmeister3618]

Manny and Hank u motivate me so much loved this session ❤

[@judithharris-deans3606]

Absolutely LOVING your workouts! Such a range to choose from I’m never bored. Any chance you could put a gentle post workout stretch on the channel - say 30mins…? (I couldn’t find one but sorry if you’ve already done one). Thanks for your enthusiasm and motivation 👍🏻

[@kevmcdaid]

This particular workout is the best GCN has available. Absolute beast of a session. Well done guys.

[@1101grayzer]

That is a brilliant 45 minute session

[@jennifergehrlein5664]

Embraced the pain and rocked it. So good thank you! Living on a prayer for sure!

[@michaeljohnson7686]

By far the most challenging GCN session for me. I am a big gear grinder so having to get up to 120 rpm at level 10 for a sustained amount of time is definitely a killer. First time I had to stop for a couple of minutes. Good one Manon

[@lizalemon3116]

Hankˋs painface helped me through! Thank you so much! All of you!

[@PakoHerreraHernandez]

I loved it. Now I'm ready for the weekend. Thanks Manon, thanks GCN 🙌🏼

[@MayankPandey]

Awesome - the 3 mins push are brutal .

[@lisar.rasmussen7385]

Super powerful workout.. So encouraging so motivating. Thank u everybody. Manon you are the BEST

[@marksimcox7779]

Wow. Done on a wet Sunday morning!..One of GCNs best.. Many thanks..

[@eunicewanjiru7830]

I've done this a few times and it's fantastically sweaty each time👍🏿

[@lg1882]

cc wow!! brilliant session Manon...can't walk or talk....gdday from downunder !

[@mariacristinaperezlegorret7593]

Thank you Manon!

[@moricz57]

I’m actually scared of this ☝️ one. Love all the positive vibes. 💪💪

[@soniawiltshire7643]

thank you for the perfect workout. i was thinking what great guys to do a ride with and I only have a spinning bike. Loved it, really makes me feel great after finishing.

[@kimberly5304]

AWESOME!!! LOVED IT! Great work out! Please do more.

[@melindareynolds65]

Thank you! I just love all of GCN’s workouts - thanks for all your time and effort. :)

[@Canada201042]

Thank you all. Loved it... keep em coming!

[@judisheppard6945]

This was hard for me, but a great workout. I love you GCN! I can’t say enough positive things- the instructions, cues, guidelines and encouragement are above board!

[@alenapeacock7984]

Fantastic session, thanks guys!!

[@BlueCollarDiz]

Yeah man I’m sweating!!! Awesome session. Thanks gang!!😅

[@geoffarnold8723]

What a pleasure doing spinning without tacky, panel beating music.

[@spm3494]

That was mad! Great session to start the day. Thanks Manon and the team 😊🚴‍♂️

[@tomj2559]

Manon - you're a legend. This session was absolutely brutal. Thanks again.

[@gertriedel9391]

The 3 min of 10 are real brutal . But you can relax between. Great Session Overall.

[@rachaelc9371]

Now that one got me!! Thanks!

[@frederiquevallieres23]

Great session and great energy on set💪🏼

[@davidquigley1176]

Half way through bugger. Two more of those 10/10 for 3!

[@davethompson2088]

Thanks GCN Training brilliant session

[@siddeshmankame6720]

great session! thanks!

[@vanerojas9864]

You save my mornings, so funny and so hard at the same time. Thank you!!!

[@groovinq]

Brilliant!! Good motivation to get me through the workout!!

[@GBailey2012]

Excellent session thanks. Particularly like the extended warm up but didn’t manage to complete the full 3 minute intervals. Didn’t matter though - did what my mind and body would permit. “A bit of pain never hurt anyone” 😁

[@clarejohnson4284]

What a fantastic session. Didn't think I could do three minutes at 10/10 but I finished all three of them! Excellent class.

[@Gweaver-ye1yg]

Going to give this a go tomorrow. Just wondering why you’ve stopped putting the workout routines up in the description?

[@gabrieladavila779]

Thank you, great session!!

[@zoogaming4235]

Love these workouts! I’m new to cycling due to a plantar fasciitis problem. I’m a runner, but these workouts are fun!!

[@larryjones498]

Excellently hard workout! Thank y'all! Really enjoyed long buildup.

[@cyndijanice]

May be my favorite of them all. Loved the singing! Lol

[@jackiepatane6379]

Second time doing this one and I just love the teams energy!!! Thank you

[@Tomi_janet15]

So good and thanks for the upload! It was so harding reaching for 120 RPM! 😂❤❤❤

[@bobloew2175]

BRILLIANT hard session

[@katestewart100]

When you described this workout, I literally thought to myself "That's not possible - 10 effort for 3 minutes?" but then I started it and was pleasantly surprised - which is exactly the level of workout I was looking for.

[@juliebuxton7229]

Hot 🥵 Blimey, that was fantastic ! Thank you Manon for a great session, you’re such a fab trainer and coach, great to have little pointers all the way through. Great help. Loved it. Thanks again to the team too, great banter as always.

[@derickverster2053]

Thanks team 😊 great workout 💪💪💪

[@kimpretorius4289]

Vicious workout Manon😳🚴🏻💪🏼 Absolutely marvelous ‼️👌🏼‼️ I just love the guests. The motivation is incredible. Thanks to Hank & Manny's singing 👌🏼🙏🏼💪🏼😂💃 keeps me going until I start laughing 😉😂 The whole team is fantabulous‼️

[@GCNTraining]

Glad to hear you're loving the vids!

[@elainemcdonald3434]

Good session - thank you. Love the idea of Hank flapping like a fish!

[@shashankshrivastava1307]

Awesome workout. Thanks Manon and Hank salute to your energy 🫡

[@petegarber2537]

Loved it!❤

[@annwilliams5188]

Excellent sesh!

[@rinozan3433]

Great session, Manon is GCN 's best presenter and ride leader.

[@johnlongstaff7340]

Cracking workout, the banter really make it great.

[@TheJuyp]

Great session!!

[@vanessacherry7636]

Awesome workout!

[@SteinLundby]

Great workout. Smart training with max efforts and solid warmup/cooldown. More singing please!

[@maze9774]

Brutal but brilliant. Waterfalls of sweat. Thanks Manon.

[@joannecarroll447]

Just finished and wow.. it was tough but I actually enjoyed it. 😅Thanks GCN

[@dcv9460]

GO MANON!!!! Gorgeous Manon! =)

[@racqfitness7028]

Sweat pouring....thank you! My favorite instructor

[@nelcalb]

Amazing class Manon. Thanks a lot!

[@sherrysubrati7831]

was excellent thank you 😊

[@davidburnham6332]

Made the mistake of doing an hour session the day before this. Couldn’t manage the full 3 minutes on the last 2 efforts, but was still 100% till the end. Feel great for doing it 👍

[@margarethollingsworth4770]

Killer session! Love the longer ones.

[@janedavis7253]

Great workout stayed until the end and really loved it 👌

[@christophermohd9035]

one of the best GCN workout videos

[@lesleychartier871]

Awesome thanks 😊

[@Danny-nz9fh]

Thanks for this training session. Hard but satisfying.

[@lesleychartier871]

Great ride thanks 🙏

[@dida6972]

Tough session but great! 🎉🎉🎉❤❤❤ thanks guys

[@deebee6597]

Love this ride 🔥 thanks Manon 😊

[@mikeballard9752]

Great session, Manon and team! Mid-session Bon Jovi pushed it over the top. This definitely goes in the training rotation.

[@cheeyeelaw9433]

This is insanely intense! But I loved it. Am I insane or am I intense? Thank you GCN!

[@Rodwolfenden]

Love the GCN workouts! It would be great to have a degree of difficulty indicator/score for the workouts. Sometimes you might have limited time but want a tough 20min or 30min session and other times you might want a gentler 45min session. The DoD score would help to select a session. Great stuff guys!👍🏽

[@siddeshmankame6720]

Good session. Helps to push u that extra mile

[@shafali3727]

Brilliant session and vibe 👌

[@simonberwick6191]

Awesome circuit 🙌

[@jammynem]

Loving that one

[@ichabod3987]

Love the longer ones! Up Up Up Up Up!

[@aslawaa]

I love it !!!!

[@hahabass]

I thoroughly deserve this choccie brownie after that! Thank you, Manon and team GCN!

[@DanBregman]

Great session Manon! Killer