50 Mins Lead Out Efforts Into Full Sprints! | GCN Indoor Training Session

Sprinting is a key part to cycle racing, but the lead out to the finish is just as important! Conor shows you one of his favourite sessions to help you build power and get you and your mates that win!
The Session:
2 mins - 2/10 - 80rpm
2 mins - 3/10 - 80rpm
2 mins - 4/10 - 80rpm
2 mins - 5/10 - 80rpm
1 min - 1/10 - 80rpm
4 mins - 8/10 - 100rpm
3 mins - 1/10 - 80rpm
4 mins - 6/10 - 80rpm
3 mins - 8/10 - 100rpm
3 mins - 1/10 - 80rpm
4 mins - 6/10- 80rpm
3 mins - 7/10 - 80rpm
1min 30 sec - 9/10 - 100rpm
3 mins - 1/10 - 80rpm
4 mins - 6/10 - 80rpm
3 mins - 7/10 - 80rpm
1 min 30 sec - 8/10 - 80rpm
30 sec - 10/10 - 100rpm
3 mins 30 sec - 1/10 - 80rpm
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[@GCNTraining]

Did you enjoy this session? Let us know what sessions you do in the comments!

[@Tio_Nel]

Really good!

[@johnmaynardpunzalan1171]

Make a vedio about strength training

[@MitchoBuchanan]

Great session. Liked how it just building during the 12 min blocks. Just under 30km for me

[@andrewrowat7065]

Great session. For me Connor is probably the best, most motivating, of the GCN training leaders I've done sessions with. Haven't fully nailed this one but it's early in winter so I'm still not maxing out yet - the best is yet to come!

[@matthushbeck6567]

Love all the workouts. Can you pin the workout to the comments? That way we can think about the gear based on the cadence?

[@subhoghosh7620]

GCN training sessions are the part of the day I look forward to the most.

[@leanneearle3652]

I'm really enjoying Conner's sessions. Absolute killer

[@kathyapostolou5050]

GCN has the best training videos out there and I can't thank you enough for being budget friendly for everyone...as in FREE! Forever grateful to all of the instructors ❤❤

[@brian2066]

I will happily pay to have the GCN channel.

[@lauraking3393]

I loved this session. So fun, challenging and different. Connor kept it positive, motivating and made us feel we were there to win- Keep them coming-

[@dzudiy8806]

what a ride! I was dying each time when "leading" a pack, on the last leg of the interval. Thanks Conor for motivation - you really pushed me out of my comfort zone!

[@amystephenson3665]

Great session! I try to do two gcn indoor session and one weekend road session a week. It’s my first season with a proper road bike and I have seen good progress. Big thanks to the GCN team!

[@brian2066]

That was bruuuutal… Connor is a beast…..👊🏽 This session is not for beginners, I am 53yrs old and do GCN sessions five days a week,but this one had me at the end,it will be one of my fab go to session after a rest day…. Well done to the GCN team for all the workout videos you do,there is no other channel that can produce such quality workouts and videos like GCN…..👍

[@lindae_swims]

This was one of the best sessions from GCN Love this length coaching and cues were impeccable. I am improving with all these sessions thank you from 🇨🇦🇨🇦

[@kyleeferoglia8383]

Loved this session! Goddamn Connor is a good inspirational lead 🙌

[@kennylegan]

That was an expert workout. Could only do 3 out of 4 sets but hope to get all 4 next time! 💪🥵

[@M_T_Gr8]

That was incredible - thanks so much for these sessions!

[@kirstenemmanuel7120]

Wow Connor intense, feels like a good hour session even though it’s 50min. Love this it’s a Great workout

[@evanking920]

Where else can you get Pro level training from a real ex-Pro. This session is the real thing, no Spin Workout Posers.

[@Clintondmb]

No $1500 setup required either.

[@LilikoiBoi1991]

Amazing session. More like this please! Also loving the music in this one - matched the intensity levels perfectly.

[@dmcarthur60]

Way to go Connor!! You know it’s a tough one when you blow your cap off during an indoor session👍

[@FishingSniper1]

Great session! Enjoyed the team, the Profesional perspective and energy was top notch! Love the pro style thinking. It elevates the concept. Keep it coming GCN!

[@Megmooification]

Omg, we got to hear someone else! Thank you for micing up different people.

[@thestrongmamatrainer3485]

Love seeing and hearing from the other female athletes! They are so awesome

[@gracegieske2449]

This has to be one of my favorite sessions. I rewind the video to make the session longer and get more effort time in. I love the buildup and longer efforts in this workout; it makes me really feel I am out in the Peloton riding with the pros. I would love to see more sessions like this with little recovery, max efforts, and that are over an hour!

[@kelliburmeister3618]

Ooh Connor such a great session love your motivation ❤❤🎉🎉

[@PakoHerreraHernandez]

I loved it! I was in doubt of doing this one since it's a long session but I really enjoyed it. Thanks GCN 👏🏼

[@jennifergehrlein5664]

Great ride! The intensity was manageable and effective. Thank you!!

[@tomj2559]

Epic. Proper. Solid. Buckets. Legends.

[@jazfuentes6472]

I barely have a week following these training sessions, and man, they are amazing !

[@arcangel7097]

this workout takes you out killer killer killer THANKS Connor we could not have done this without YOU

[@matteoghirardo2115]

This was great! The music was perfectly timed! Keep it up guys 👍🏻

[@pabita07]

YASSS!! looking forward to try this workout!!💯💯

[@margarethollingsworth4770]

These longer sessions are terrific!

[@simonepietrini6152]

Fantastico!!! Ho provato ora questa sessione e mi piace tantissimo!!... Grazie GCN...sempre più forti!!! Saluti Simone from Italy

[@GetOutFitness]

This is my new favourite session on the channel. It's to soon to say im looking forward to doing again, but I know I will be coming back for that lead out. Thanks Conner

[@larryjones498]

Thanks so much! Really hard effort workout, but easy to follow for me! Really appreciate all the people that work on bringing these free videos to us! Blessings!

[@alexpowell939]

This is easily the best session I’ve done with GCN! Love the longer efforts in this long session 👌🏼 Please can we have more like this???? 🙏🏻

[@WMorrin]

Outstanding session, Conor is an animal 😂👍👍

[@psurlis1]

Brilliant session. At home on a fearless ancient bike but wow!

[@osedlanokolo]

wow super session !👍 and what a music 💪 NICE!

[@bearirving7002]

Fantastic session.... truly brutal More words of wisdom from Emily in future please.. great insights. GCN give that woman a job!

[@hornetshaven]

Great session. Connor's hat was a big distraction, not surprised it flew off, it was barely clinging on to his head most of the time 😅

[@kevinkerns7651]

Loved the variation in intensity and distances. We’ll done. (And I take back all those bad things I said about you the last half hour.)

[@alenapeacock7984]

OMG I thought I was going to puke that was so hard! But I finished it! Thanks for another grueling session! Awesome guys 😍

[@GCNTraining]

Our pleasure! See you on the next one 😬

[@andreabartunek8951]

Awesome session! Thank you GCN!

[@derickverster2053]

Great workout thanks team. The last set was deadly.🇿🇦 Edenvale

[@karleastwood9940]

That was gloriously brutal at the end

[@amyflowers2435]

Loved this workout. The intervals were a good challenge, making me feel like the rests were truly earned. RIP to your cap.

[@te5921]

Great workout! Love the team spirit 🎉

[@amandajohnston2222]

THE BEST! Hello crew! Thank u

[@mikeboustead6385]

There are few words to describe that one but amazing!

[@mikeboustead6385]

Just done this Lead Out Efforts session again, absolutely superb! Can we have some more similar to this. Thank you.

[@kelliburmeister3618]

Fantastic session its so encouraging to see u professionals sweat like I do 😅

[@nightsfalling]

3rd time doing this session. I like the ones with the music in the background.

[@eptvirtual]

A felt that i was outdoor, congrats 🇧🇷🇧🇷

[@debraschroder8279]

Awesome 👌!! Great length!! 🇿🇦

[@jammynem]

Loved that one, thanks team

[@kimberly5304]

AWESOME!!!! LOVED IT! Just made my day! Please do more.

[@joannepolkinghorne5111]

Excellent work out Conor. Really enjoyed it. Love your training style!

[@paulaanderson9932]

back to work! this was a good one!

[@1109allahdadi]

Fantastic session.

[@judithharris-deans3606]

FAB FAB FAB!!! 👏🏻🎉

[@megmyles2790]

Great session. Thank you. We need more of these.

[@mohitmehtapro]

Wonderful session

[@blakemorton9870]

Brutal but brilliant. Good length too

[@morgancunneen2950]

Great session! Got my highest heart rate to date.

[@derickverster2053]

Great workout thanks.🇿🇦

[@kerrancohen4150]

🎉🎉great session

[@derickverster2053]

Great workout thanks🇿🇦

[@quinnchan9264]

Excellent! Thank you!

[@aaronlewis9878]

Great ride, the long efforts really hit different

[@senorsombrero]

Great session. Keep it up

[@hollyfahey177]

This was awesome! Thanks so much, love all these sessions

[@madeleinesukkar5122]

Great session especially helping to improve my cadence.

[@karenskingley6939]

Fantastic session really tough but finished it thank you

[@user-qj7to1ko4l]

Awesome! 🎉

[@runningnat8284]

Completed! :D got to do this again soon

[@moricz57]

😮 whoa. I’m dead. Crazy session

[@claudiapina4]

AMAZING 🔥🔥

[@ArthAlexLp]

Can we get the table of the session please? Edit: thanks 🙏

[@avical]

One of the hardest I've done from GCN

[@alisonwhite4710]

3-4 mins at max is hard. No pain no gain though, as they say. I’ll be coming back to this one!

[@lauraking3393]

Sooohappy to see this session

[@明三百]

wow, feel good about training, exhausted

[@matthewoconnor2593]

Amazing

[@acanfield87]

Loving these longer sessions! Look forward to a version w/o music if you can...

[@livigur7780]

Very good one 👍👍👍

[@GCNTraining]

Keep an eye out - we'll get the non-music one out later this week!

[@stuemac]

Beautifully disgusting. Thank you!

[@g1598]

who is the DJ dropping the beats? need that playlist in my list

[@eptvirtual]

Excelent 🇧🇷🇧🇷

[@cohesionservicesglobal]

Nice!

[@taylorgilbert8301]

Such a good session!! 🤢😂

[@theoy3681]

How do you guys set your wahoo head unit to do these workouts on the kickr?

[@marcstevenson6879]

hardest one yet

[@CaraLS321]

Does anyone know what this presenters name is?

[@nicholasreyes3999]

Could be this done on rollers?

[@TheMindfr3ak]

I do these sessions on rollers and boi… they’re great. I will say you miss out on some of the resistance you’d get from a smart trainer but nonetheless, it’ll get you rolling and get the job done!