FTP Booster Extended Efforts | 55 Minute Indoor Cycling Training Workout

Functional Threshold Power, or FTP, is the power that you can sustain for an hour. One of the buzz-words of professional cycling, improving this figure will enable you to cycle harder, further and longer than you could before. It's also a great session to improve your fitness in general and see how you've improved!
This session is an hour long and is intense. Be sure to stay hydrated, and take plenty of rest after you have finished the workout.
10 mins @ 3/10 (80 rpm)
5 mins @ 8/10 (95 rpm)
2 mins @ 3/10 (80 rpm)
5 mins @ 8/10 (95 rpm)
2 mins @ 3/10 (80 rpm)
5 mins @ 8/10 (95 rpm)
2 mins @ 3/10 (80 rpm)
5 mins @ 8/10 (95 rpm)
2 mins @ 3/10 (80 rpm)
5 mins @ 8/10 (95 rpm)
2 mins @ 3/10 (80 rpm)
5 mins @ 8/10 (95 rpm)
5 mins @ 3/10 (80 rpm)
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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.
More workouts with GCN: gcn.eu/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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[@themanabroad7800]

Just in the last 3 minutes of the cool down, this was tough! Really enjoyed it though. I love all the banter between you folks. This channel has really helped me with my fitness goals, living in shanghai during the lockdown earlier this year, this channel kept me sane when I had no other physical outlet and for me having been severely overweight in the last, this has really helped my mental well-being. Thanks for all the hard work team GCN.

[@GCNTraining]

Hi! Thanks for the kind words, pleasure to help you out. Keep up the good work 🙌

[@steviep1hopalong]

as a amputee and been off bike for 15years gained 12 stone i got my courage to get back on the bike this year thanks to gcn training sessions i have managed to loose 11 stone in 8 months . gone from just managing 20mins sessions 3 times a week to doing 60mins hit sessions 6 days a week with easy ride on rest day .looking forward to this time trial season manythanks to all at GCN for these great sessions

[@laurieevenson693]

You folks are my absolute favorites! Love the hour long endurance rides. Thanks!

[@chrisbee7596]

Oh my goodness - I nearly died when Hank miscounted and a sixth set appeared! That’s the hardest GCN Training session I’ve ever done 😅

[@GCNTraining]

Glad you enjoyed it! 🙌

[@richarddavies8574]

Gave it full beans on 5th set .. Then 1 more to go 😭

[@chrisbee7596]

@@richarddavies8574 That was the problem! Gave it my all on number 5 then number 6 appeared! 😮

[@richarddavies8574]

The banter in the room pulled me through set 6 if slightly lower watts 😀

[@biancaxsmith]

Same here haha I gave the second to the last set my all and then BAM

[@christopherlorenz8092]

I love the 50min to 60min Sessions! Great for my morning. Thank you for the work :-)

[@GCNTraining]

Great way to start your day🙌

[@greggm206]

Another great wakeup training session with Hank and the gang! Seattle, WA on 2/22/23

[@rebeccabreakwell8504]

Actually don’t know how I’d get through ironman training without you guys, two hours on indoor trainers is no joke when the weather is naff - so thank you!!!!!

[@kamfire98]

I’ve done almost every session and I agree with hank this ranks right up there as one of the toughest. Thanks for posting this workout!

[@GCNTraining]

Glad you enjoyed it! It's a tough one this. what's your favourite workout you've done? 👀

[@kamfire98]

@@GCNTraining all time favorite is the 20 min spin with surges led by Simon which I do regularly. Btw can you recreate the companion 20 video led by dan Lloyd that was removed from the channel? That one was absolutely epic! 🙏

[@LisaEngles]

Brutal. Five minutes is just long enough to make it feel like an eternity. Couldn’t do it without the GCN team! Thanks all !!

[@julieharmon5275]

Loved this workout! Def sweating like a pineapple 😂Hank, you’re the best!

[@jakobschiek9513]

That was a brutal session. I love it. Thank you guys! Hank and Connor is always a great combo.

[@barryarchbold87]

great video as usual from GCN, Hank and the team are funny but motivation. Dont be put off by the 55 mins sessions, its 10mins warm up and 5 down. The time just flies by with the 5min blocks.

[@alejasuecia]

Insane gooooood 🎉

[@liamrowbotham2452]

Another brilliant session. I can't thank you though for these uploads. Prior to stumbling across your videos I was working off an Android app. The workouts were mundane and a chore. Now I look forward to the next opportunity to sneak upstairs on the turbo. Thank you.

[@jasondunn5410]

53 (very nearly 54) year old man here....This made me feel every one of those years!!!

[@lauraking3393]

Loved the session.

[@simonequintao5667]

Hello from Brazil! Love you guys. Being with you since 2019

[@barrosinc]

This was extremely motivational! I have been watching these GCN videos, acoupke times a week, since pandemic started. Seeing a rider strugle in this video makes me like these videos so much more. So many times I get on the trainer and strugle and want to stop but always see you guys on an unreachable, inhuman level! I makes more motivated to get on the bike even if I am tired and do my best to get to the finish line.

[@randharper5955]

Awesome! Thank you!!

[@elizabethshuman8957]

Solid. Thanks!

[@taniaserra5293]

Thanks for the great sense of humour guys, I giggled my way through to the end! More hour sessions please! 💕

[@mariacristinaperezlegorret7593]

Thank you Hank!

[@sharongriffin721]

I thought I would really struggle with that many efforts but your constant encouragement made it fly by. Seeing Conor wiped out made me feel better too😂

[@GCNTraining]

You're not the only one that felt it on this workout 🥵

[@albertrinehart7868]

Sweating like the Nile. This session was HUGE! BANGER!

[@sergechristoffersen62]

This is the toughest session I had for the legs. I did not reach maximum heart beat, but the last 3 sessions were absolutely gruling on the legs. Its been 2 hours since I finished; I feel pain and I can bearly walk. This ia also the session I sweet most.

[@AstroLaVista]

Thanks for the cracking session, I barely have energy to mop up the puddle of sweat!

[@GCNTraining]

Glad you enjoyed it! leave it... it's only going to pool up on the next one. 😰

[@marksimcox7779]

Brilliant again thanks. This one's on another level.. Revisit next week of course!

[@tinapugh8540]

Blimey what a session! Will definitely incorporate into regular training.

[@suefugle9465]

🔥🔥🔥 brilliant!

[@michaelbartoszek3273]

Absolutely great session!!! I really enjoyed that!

[@amyflowers2435]

Fantastic workout. The banter between you all really makes these challenging workouts go by quickly. Thank you!

[@GCNTraining]

Glad you enjoyed it! 👍

[@jenniferkempton8056]

Tough!!!! Love it!!!❤

[@stephen_gothard3355]

Fantastic longer session to work on improving my ftp. Thank you for another great training video. A special thank you to Connor for the treat during the warmup…😊

[@shorty03128]

Thank you Hank !!

[@GCNTraining]

You are welcome! 🥵

[@tracysingleton4518]

Best session I have done for a while. Loved it.

[@GCNTraining]

More to come!

[@kimberly5304]

AWESOME!!!!! LOVE IT! A true Challenge!!!! Made my day. Thank you!!!!! (BTW, there 6 sets, not 5. It's a mental and physical challenge.)

[@user-th8gf2zq9j]

You rock Hank. Awesome workout!

[@siquq]

Thanks for the long session.

[@lindae_swims]

Thank you amazing workout ❤

[@nazuk98]

I loved that long training a lot ! It was quite challenging tho! looking forward for more. Many thanks!

[@barbarakuerzinger4454]

Great session!💕🚴‍♀

[@user-zj5dy3ds7f]

Loved this workout! It was very entertaining.

[@derickverster2053]

Thanks Henk and Team, great workout 💪

[@GCNTraining]

Our pleasure! 😎

[@ruledbyvenus1859]

💛👍🏻 awesome endurance session.

[@littlejke]

massive thanks another great cycle training video!!!

[@GCNTraining]

Glad you liked it 💪

[@christaldesigns]

OMG, this was nuts 🎉

[@matthewoconnor2593]

Amazing workout

[@barbsince]

Ahhhhh what a hard workout this was Hank!!!! Got through because of your motivation during the hard 5 min intervals. Great feeling after completed. Thanks GCN.

[@mikeboustead6385]

Will not forget that one in a hurry! Love the longer sessions.

[@GCNTraining]

It's a stinger

[@deborahandrade5491]

Great!

[@danpeled1054]

Great sesh

[@dazzerpaul4302]

Super session

[@sean79779]

Great session

[@markwalton7022]

Just got back on a spin bike brilliant session loved it

[@joaquimcampeao5978]

Top,top,top.. Obrigado 👏👍

[@christiancabral3608]

Great section 💪✅

[@talibe801]

GREAT,Thank you guys.

[@GCNTraining]

Our pleasure! 🥵

[@gildorosso]

Absolutely loved this one! It’s great to see you’re doing it along with us ❤ Tks very much guys

[@dianewetzel9468]

Loved this set! Really tough and didn't think I could get thru but your team is very motivating. I wasn't making progress with my outdoor riding til I found GCN and especially these long threshold and power sessions. Many thanks!

[@jamesbrophy7727]

First effort was very tough trying to wake the legs up. Last effort was hell on earth. Great session👍👍

[@beckypalmer8511]

Brilliant! I find most high impact exercise difficult due to severe osteoarthritis, your workouts are great cardio and completely kind to my hip and knee joints!

[@GCNTraining]

Wonderful! Welcome to the workout club, see you on the next video! 🙌

[@markdraycott5520]

That was brutal, thanks for all the encouragement. Easily the most difficult GCN session I've done. Knackered now!😆

[@doriannewberry7702]

Love you guys! Thank you for the awesome session all the way from Silverlake in Los Angeles 💜💜💜

[@derickverster2053]

Great workout 💪 Hank and Team.

[@GCNTraining]

Glad you enjoyed it! Keep it up 🙌

[@depakkumarmistry7051]

Another great session. The 5 mins efforts are just right to push you to the limit. Please keep these videos coming 😂😂😂

[@franckv6714]

Omg one of the best session you’ve done🤯

[@GCNTraining]

Good to hear it 🙌

[@user-iu3ns5id7q]

My fav workout yet glad I pushed the last set was like Conor legs were ready to crumble but kept going 💪

[@TiffanyMikaTheLadyGolfTeacher]

I had a feeling there was another session to go after Hank said the second last one was the final one 😮 I made sure I had enough in the tank for the last one ☝️. Another awesome session … I eased into it the way i play golf start easy and let the rhythm build then finish strong with acceleration and power 💥💥

[@lesleybell6096]

Love this session! Hank is super presenter

[@GCNTraining]

We agree!... but don't tell him.His ego is big enough already 👀

[@vwmashni]

Great workout

[@GCNTraining]

Keep it up 🙌

[@fratpin666]

Brutal but very enjoyable at the same time. I have not done a 55 minute session since God was a lad, but I did it thanks to Hank, Connor, Maddie, Katie and Morgan. Great set, Adding to my favourites now. As my friend would say, BOOM.

[@tomking1542]

Lovely

[@talonlan]

Brilliant workout, thank you for mentioning that zone 8 should be just above FTP really helps when training to power. I use rollers lol

[@GCNTraining]

No worries. nobody left behind, glad you enjoyed it 🎉

[@alenapeacock7984]

Hardest session so far for me. Totally loved it, awesome Hank!! Love the long sessions. Thank you!!!!

[@GCNTraining]

You're so welcome! We've got plenty of these great longer session, what do you fancy next?

[@alenapeacock7984]

@@GCNTraining I really enjoy the long sessions with intervals with high effort levels, as it improves my fitness level. One that I do at home when I'm not doing your sessions, is that within an hour, I increase each effort level, starting at 3..4..5 going upwards towards 10, then in the last 10 mins of my ride, work my way back down to 3 to finish making sure I hit my target distance of 25kms. I love any long sessions you want to give us 🙂

[@samdeluca1334]

Just getting back to pushing again after a nasty crash and knee surgery, this was the perfect test to see where I'm at! I ll be a regular every Thursday looking to improve that threshold 💪💪💪

[@GCNTraining]

Built it up slow Sam! See you on the next video 🙌

[@siquq]

great session so painful

[@GCNTraining]

sorry... 😈

[@lorraineartis3477]

Love this session, great balance of effort and rest. Hope Connor was ok after!

[@GCNTraining]

Us too! 😬

[@rogerfulgham3941]

Amazing 💪💪💪💪💪🚴🚴🚴🚴🚴

[@tomasbarrafon6859]

Such a blast, one of the most difficult you done 🙏🤟

[@GCNTraining]

It's a killer! 😰

[@LunarWilderness457]

Wow, so hard, one of my favorite ones so far!!!

[@GCNTraining]

Thanks Patricia 👍 What workout are you onto next?

[@LunarWilderness457]

@@GCNTraining I've got a day of yoga to stretch out, then I'm doing "In & Out of the Saddle Hill Climb Reps"

[@lottetelvig4071]

🎉🎉🎉- FANTASTIC CLASS🤘🏆. I am a Big fan off all ❤️‍🔥🇩🇰

[@Reikathevampire121]

This was hard! But so fun, thank you :)

[@GCNTraining]

Great job! Thanks Catherine 🎉

[@r.massattack4052]

Can't wait to get home to hit this workout. I'll tell you how it goes, looks like a tuff session

[@GCNTraining]

Hit it! Good luck 👍

[@marioojeda6713]

Great work out. Great group of people, cute and wonderful instructor. Amazing accent…what’s not to like. Love the classes and keeping me in shape.

[@GCNTraining]

Our pleasure! Glad you enjoyed hanks company 😳

[@amandaneedham6753]

That was another toughie! Blummin ‘Eck Hank! I’m going to make it my Sunday session. And remember there is another set to do!! Loved it 🙌

[@GCNTraining]

Keep it up 🙌

[@groovinq]

I've been saving these workouts to do until it's become to cold to ride outside. Maybe I should weather the cold outside instead😆😆 WOW! Hard workout but challenging and the encouragement was brilliant!

[@GCNTraining]

Hahaha you know its a tough work out when you consider riding in the cold and rain 🙌

[@juliegoldberg1955]

That was hard!

[@franzz7112]

Super workout today...I was hoping that my legs didn’t give out...but it stood up to the test

[@GCNTraining]

Great job! Keep it up 💪

[@johnsheehan1790]

Tell Conor that I said after this session in Irish. Ta me briste 😁 Another great session and thanks again GCN👌

[@Dinobirdbim11]

Yes!! Perfect workout....I miss Manon 😆

[@GCNTraining]

She hasn't gone anywhere! We'll get her back soon 👍

[@mikevictory-rowe1544]

Hard session - good training for a MBR!

[@GCNTraining]

Keep it up 🙌

[@lungilemalaka5624]

Extra surprise set😂😂

[@markburgess54]

Hank, you’re the man! This was a killer but great! Much prefer your videos, you’re extremely engaging and motivating. Keep it up! Maybe you could do a HIIT session accompanied by heavy metal music to mix it up a bit?

[@GCNTraining]

Heavy metal hit session, Love the sound of that 🙌

[@cheeyeelaw9433]

Despite this being a tough, sweaty session, I just keep coming back!

[@GCNTraining]

That's cycling!🥵

[@mariaelena54]

❤❤❤❤

[@siquq]

That was a tough session, especially when I thought there were only 5 efforts and the sixth came up!

[@shorty03128]

Great session, hope connor was ok afterwards

[@GCNTraining]

He's still hurting 🥵

[@lizbramley1803]

Hard session. Love GCN training. A surprise 6 th block???😮

[@sternslaptop]

Absolute banger. Mark from Sacramento California. WTH is wrong with Conner.

[@amydupree6490]

Awesome training video! I don't have an indoor trainer or power meter. How can I do these sessions outdoors? Is there a way to measure the power without a meter?

[@siquq]

I don't have a power meter either, but just using my perceived effort level seems to work. My watch collects my heart rate data, but I usually only look at it after the ride. This long session in particular helps me figure out/feel out what level of effort I might sustain outdoors for one hour, which is my usual ride time.