The Full Pyramid | 30 Minute HIIT Indoor Cycling Workout

Pyramid set of one-minute intervals increasing from 1/10 to 10/10 then back down to 1/10. Manon is joined by Nathan, Katie, Maddie and Morgan for this HIIT indoor bike workout. Get your water and towel ready… Let's go!
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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.
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[@craiggalway1768]

My fave gcn workout!” Nice and easy ….wait!”

[@megansennett434]

Great work out! Loved the super sneaky challenging format! Thanks for all that you do😅

[@jfk1403]

A great one as an after-work session, well done Mannon! 8 to 10 was hard, but coming down from 10 to 8 and 7 was even harder. In the end I didn't need 3, 2 and 1 though, stayed on appr. 4/5 for the final 5 minutes. Thanks to the entire team. Jürgen from 🇩🇪

[@hilser77]

Wow. That was hard but great. Gonna keep doing this for a while! Level 9 was a killer!

[@susanspeight-nb1ts]

Thanks I enjoy your sessions Manon 😅

[@christallica41]

Challenging!!! Thanks guys. Keep up these amazing videos. Always fun

[@alexishester329]

❤ brilliant Monday morning session. Thx Manon!

[@jwolpert1310]

Love these 30 min sessions! Thank you GCN team.

[@lauraboisvenue6444]

Fantastic workout! Thank you 😊.

[@tabby478spot]

Second time doing this session, which I loved. What blows my mind is that I read 30 miles on the road every day pretty hard. Yet, in the GCN sessions I cannot get above 90 in the high gears for very long but I am not giving up on this goal. Thank you Manon, Hank and Connor for these great training videos!!

[@tomroman4674]

Nice ride to start the week. Definitely tougher to turn it on after that extended warm up.

[@kelliburmeister3618]

Super good Manon thx for getting me through ❤

[@amybeardmd4570]

Finally a real cycling class! So glad I found y'all.

[@yasminesanchez9877]

Your channel is saving my legs. Beating the poor blood flood and feeling alive ❤

[@christallica41]

Phenomenal as always. Thanks Manon and team for helping me through this one. Challenging but fun.

[@markiahartley4567]

Happy Monday evening. 30 minutes went by quickly. Thanks!

[@amyreynolds8607]

Loved this! Feel like I got to level 5 and the sweat started pouring!😅 Thanks GCN!

[@rainbowblue2049]

Absolutely loved this I never sweated so much Looking forward to doing it again Monday. 😊

[@lilbranden03]

Was not as easy as I thought it would have been. Finished effort level 10, but to keep a good cadence at 9, 8, and 7 was brutal

[@alexwright2380]

Wowsers! Great session. L10 from the top of the pyramid down to L7 I reckon! Will defo do this one again, thank you GCN crew

[@jennifergehrlein5664]

This was a great ride! Going up the pyramid was awesome. Coming down was a lot more challenging than expected 😂

[@davidburnham6332]

Thanks Manon, very enjoyable. Going up is hard, coming down mentally challenging, as you want to make it a lot easier, but to get a benefit you have to stay determined.👍

[@angieneal7362]

I recently discovered your workout channel. Thank you for great content and for making it available to all!

[@schwamar]

I love your indoor training videos. I ride along with you everyday when I go to the gym. Thanks for all the motivation.

[@kelseylouise73]

this was sneaky hard!!! so enjoyable tho compared to traditional HIIT sequences. thanks again!!!🎉

[@poppy6425]

What a fantastic session, thanks so much! 👍

[@turcovfx]

Nice training. Love ur classes and Ur enthusiasm. Thanks GCN

[@cher-anntexter1277]

Great session! Going up wasn’t so bad but coming down was a killer! Loved it!!

[@MrJgnelso]

Good session, thanks all!

[@siquq]

Good session. One good aspect of the pyramid is that hard effort does not end after the peak effort, just like on the road. Usually on the spin bike, one gets used to an absolutely low effort to recover after a peak effort.

[@bettimentzer6099]

This was excellent. First time here. Thank you.

[@FranciscoGonzalez-dp5dw]

I am pouring sweat.. just fantastic.. fantastic.

[@Happy_girl987]

Amazing workout, intense but loved it. great way to start the day!

[@andregarner2608]

Great session. Adding an extended threshold effort on the way down at 7 or 6 could be a challenging addition.

[@jennifersankar1398]

Love your session keep doing 1new every week.thanks❤

[@juliebarber5495]

It's hard but quick. Great workout!!

[@jackiepatane6379]

That was a lovely session! Great kick starter to get going 😊

[@rebekahduncan9967]

Was pretty good, was thinking wow what an easy set until 7,8,9,10 😅 thanks heaps

[@SBoots29]

Great workout:

[@dida6972]

Well done guys. I enjoyed the session. Thanks Manor and the crew🎉🎉🎉🎉❤❤

[@MrBen_]

This was a fun session to follow! Thanks 😊

[@monicaebianca]

Your training session is so amazing. Keep it up😊

[@lucianoalves2620]

Ótimo treino 😊

[@dannielmarquez7549]

excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México

[@bruhmoment6610]

Brilliant session well done to all

[@grafitis3]

great session! done it from portugal!

[@craiggalway1768]

Every time I do this love it …..

[@alansmith2593]

Yeeoo rad work out Manon A tough 30 mins. Was ready for the chocolate oat milk :)

[@julieharmon5275]

Super fun! That went so fast!

[@Oni_Dean]

This was intense, I love it! 🙏

[@davidquigley1176]

Yaroomba to Noosa at full pelt. Endorphins hitting in now.

[@ruthnonde9003]

Had a really good session!

[@PatrickSmyth]

Great session. Enjoyed it.

[@javamartin52]

Deceptive, but well worth the time. Thanks.

[@irenebandstra3819]

Awesome short session

[@TheFredhbz]

Thanks for this session 💪💪💪

[@gabrieladavila779]

Thank you, !!

[@flanners41]

3 weeks in Greek Islands....first indoor sesh! Cheers

[@felixderfrosch]

Happy 🤗😎 👍👍 start to the week 😍 Manon, I am grateful to you for your 💯👍👍🤗😎 The Full Pyramid Performance, 😎🤗 black GCN training outfit, a beautiful smile, a perfect start to the week for me, have a nice Monday to you. 💚 Greetings Felix

[@AnnGagnier]

Great lesson, thank you team!

[@talokend4874]

Great workout, deceptively hard!

[@stacygodnick5611]

Love her!!! More w her leading!!!!

[@bruce4748]

Great session

[@user-jf5dr7ky1r]

Great lesson

[@joandrobrobinson7551]

I like it!❤

[@Tomi_janet15]

So good and thanks for the upload! 100rpm was a killer 😂😮👟🔥

[@mohammedalaoui3701]

I love it

[@damienfarrell8805]

Great stuff, thanks 👍

[@MrSmid888]

“Make sure you’ve a fan on” sounds like “let’s train with Manon” 😂 liked that seSh

[@alexrhughes]

Enjoying this in the U S and A

[@suziesweeney1056]

Great workout, thank you & a little brutal too🥴. Would love it if you could make a 10-20-30 HIIT session: 30 seconds slow cadence, 20 moderate pace & 10 seconds hard. Repeated with little breaks in between for 20mins. Supposedly a good approach to interval training. Apologies if you have already produced one like this. You have an amazing catalogue of sessions. I think I’ve tried most but then I spot yet another I haven’t done.

[@adamdodo7160]

Was a great session the top of the pyramid catches you off guard. But enjoyed it.

[@valeriou.5592]

It's always a pleasure to ride with you....

[@claireforsmann7745]

Thank you from grey and rainy Germany.

[@emilyworthen8610]

Great for practicing an extended climb. Super hard to not just drop down to level 3 after the level 10.

[@Archimedes1988]

I really appreciate GCN. This was a great workout.

[@FranciscoViteriTorres]

Exigente, dinámico... muy buena rutina!

[@robinb.g1411]

Nice one, excellent.

[@peterbrendan8413]

Great session!

[@kirstydixon6507]

Loved that. 🎉

[@spencererickson3722]

Great workout - Pyramids are always a trap!

[@matthewoconnor2593]

Love this one.

[@suefugle9465]

Great session ❤

[@notchadad]

Up up up!

[@keggek5763]

All the training is great. Anyway to simulate a race?

[@user-uj9fs1wm9j]

### 7-Day FTP Improvement Training Plan: #### Day 1: Endurance Ride - **Duration:** 2 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to build aerobic endurance. #### Day 2: Threshold Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 3 x 10-minute intervals at 90-95% of FTP with 5-minute recoveries between intervals. Finish with a cool down. #### Day 3: Recovery Ride - **Duration:** 1.5 hours - **Details:** Ride at a very easy pace, around 50% of FTP, focusing on spinning the legs and promoting recovery. #### Day 4: Sweet Spot Training - **Duration:** 1.5 hours - **Details:** Perform 3 x 20-minute intervals at 85-90% of FTP with 5-minute recoveries between intervals. Warm up and cool down accordingly. #### Day 5: VO2 Max Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 4 x 5-minute intervals at 110-120% of FTP with 5-minute recoveries between intervals. Cool down afterward. #### Day 6: Tempo Ride with Sprints - **Duration:** 1.5 hours - **Details:** Alternate between 10-minute blocks at 80-85% of FTP and 10-second sprints every 5 minutes. Complete a total of 6-8 sprints. Cool down afterward. #### Day 7: Long Endurance Ride - **Duration:** 3 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to further build aerobic endurance. Break the ride into manageable segments and stay hydrated and fueled. ### Notes: - **Warm-Up and Cool Down:** Ensure to include adequate warm-up and cool-down periods in each session. - **Hydration and Nutrition:** Stay properly hydrated and fuel your body with carbohydrates and electrolytes during longer sessions. - **Recovery:** Listen to your body and prioritize recovery between sessions. Get enough sleep and nutrition to support your training efforts. Feel free to adjust the duration and intensity of each session based on your fitness level and goals. The key is to gradually increase the workload while allowing for sufficient recovery to see improvements in your FTP.

[@arcangel7097]

❤❤❤❤ the session

[@bkabse]

This was a great workout! New here and to cycling. Can someone please explain the terminology? Cadence, RPM, effort and watts? When the screen says level, does that mean I change my gear to a harder level? So when it’s at ten I’m in gear 10?

[@mikeboustead6385]

And it started out so easy! 😅

[@thor4318]

Liked this a lot nice to do something different

[@wiz1467]

Killer wirkout

[@Ryanzab]

Spiiiicy. 🌶️🌶️🌶️🌶️

[@matthewtodd9287]

Damn near killed me! Thank you. I love it. ❤

[@jimcrants7517]

Nice workout! Mislabeled (high intensity? Sure. Interval training? No.), but nice!

[@tommymc091]

Great ride as usual! Thanks, y’all! Anyone have the song at 24:25?

[@AWW1946]

I'd forgotten how hard this one is. Well done Manon.

[@FABYBLUE2000]

I have a spinng bike. Is it ok to do this kind of riding with it? I find this perfect for my knees.

[@user-gl7nc1qy3o]

❤❤❤

[@grahamfost1]

Loved the session, tough like all the GCN ones are! One minor safety quibble would be not to suggest a max heart rate of 190 BPM...I'm 64 and my 'red zone' is roughly 150-160, based on my age. My twenties are long behind me!

[@alexanderfarazdel5929]

Nice