Epic Climbing Workout: 40 Minute Tempo Cycling Training On The Passo Falzarego & Passo Valparola

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Climb in Alta Badia in the Dolomites with former professional cyclist Dan Lloyd as he takes on a tempo workout including several high intensity intervals.
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This cycling training session is perfect for a turbo trainer or other indoor bicycle. The workout is structured around three 7 minute tempo efforts which include high intensity bursts. Use this session if you want to get fast on climbs and flat roads too!
As always, we want to hear from you - let us know how you get on down in the comments and don't forget to share this video.
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.
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Leave us a comment below!

[@gcn]

Try this workout and let us know how you get on! 🚲 🗻

[@ricksnyder6318]

I would be helpful if these training videos all had closed captions so we apartment dwellers don't have to blast the volume. :)

[@andyP_YT]

It would be helpful if you made consistent and correct use of the RPE scale. The video from last week used 7 = Sweetspot = 90% ftp, and today 7 = Tempo = 80% ftp.

[@rein2523]

Andrew Pettican Yup..

[@sisaktamas]

Yup again.

[@damianprescott5501]

Good session although the last 2 sprints were just brutal. I was flat out pulling all sorts of faces and it felt like my legs were gona drop off! No pain no gain. Cheers Dan.

[@iainmudie]

Loved this workout! I would like to see some longer workouts. Push them out to 1hr30mins. I added another two sets to this workout at the end. So good to have these to work out to, as I don't have a smart trainer it gives me something guide me and push me harder. Thanks!

[@tbone25]

What a great session! Thanks Dan! I appreciate the on screen gauges for those of us without fancy devices.

[@maxrohrer4981]

Right before the last effort i tossed my water bottle to loose some weight. Felt pro, didn't help.

[@stanislavvlasov6855]

The session is fantastic. The views of the mountains and trees were fabulous. Thank you, GCN!

[@ericahoh282]

For these workouts I use a Livestrong LS5.0U Upright. For the tempos of this routine I use an 18-19 resistance and average a 40.1 km per hour on the tempo, and on the maximum efforts a 20 resistance and around 40.2 km per hour to 42.7 km per hour. The final sprint was roughly 45.4 km per hour. This workout was bloody hard but great. Seriously one of your best, those 7 and a half minute periods were killer. Awesome thanks!!

[@dchjc]

Have just completed this one at my gym on a Watt Bike and I'm absolutely buggered. Used my iPhone to play the video on YT. I know my wattage bazooka will be half of Dan & Si's but a great way to turn a normally boring Watt Bike session into something much more interesting. Great work chaps - keep it up.

[@chuckfinley3542]

After finishing this ride I was sweating like Mike Tyson in a spelling contest. An excellent video even if the Euro disco music was distracting.

[@kevinkerns7651]

An oldie but goodie. Loved the second pass to climb. 😅

[@jennifersonnenberg6342]

Great interval ride so challenging but motivating and fun. Nice mountain road ride to stay focused.

[@lisapilgrim-morris6818]

Thoroughly enjoying the GCN team workouts. Would love to do a live ride some day . Thanks for the motivation. Great job team!

[@joyhughes5937]

Thanks guys, as usual this was a great workout. I use them in my boutique Spin Cycle Studio in Australia, have 5 Wattbikes so ALL GOOD. My members really appreciate your sessions. Being a pommie I love the banter of you guys on the GCN show. Keep the workouts coming :)

[@javamartin52]

This may be an old session, but I find myself returning to it year after year as I prepare for my week riding tour in the Appalachian Mountains of Virginia. Thanks, Dan and Si.

[@lavievelo]

Been doing all the GCN training vids while bike(s) in LBS..this one was a bad ass! Great vids GCN have kept me road fit and in the game! 👍🏻

[@markshowan646]

Guys - love the indoor training sessions, been using them all winter and feel way better prepared for outdoor season. Could you do a video that explained how to put an indoor workout plan in place? I feel like I don't mix it up enough and over/underwork certain muscle groups

[@gcn]

hi Mark, will see what we can do!

[@gavinkelleher294]

Another great GCN session. Thank you Dan. I hope that there are more video's coming. Please GCN keep us motivated during Lockdown!

[@alemangooh]

So beautiful when you just get dressed with the intention of doing your daily cardio session, log into KZbin and find the latest GCN's training session perfect solution for someone like me who gets bored pretty easily!

[@maddratt6095]

Thank you Dan.Awesome ride! It was nice to escape for a ride in the Dolomites for 40 mins. 🚲 🗻Felt like I was really there and not in hard lockdown in Melbourne Australia 2020. Thanks GCN!

[@ashleyhouse9690]

Did this workout for the first time today. Using a Kurt Kinetic Road Machine (non-smart) trainer I think I managed topretty much get the gearing and cadence spot-on for the effort level. The last tempo set and the 60 second sprint at the end - phew! - Great workout, will definitely do this again.

[@Idahoartist2006]

Killer workout! I’m dripping in sweat! Feeling great!

[@siquq]

I had not done this one in a long time. It is super fun! Thanks!

[@joepalfre]

Dan, that was superb! Having been climbing Sa Calobra with you every week since last January I was ready for a change, and hey presto! I really liked the intervals - please keep on adding more virtual climbs - I love 'em!

[@brianpowell8219]

Brilliant workout. The last 90 seconds was a killer!

[@ethangodridge6833]

Thanks Dan and co. A tough session on a beautiful climb.

[@adrianslow_seat7668]

Really enjoyed this workout - who knew even my eyelids could sweat?!

[@kevinkerns7651]

Need more like this.

[@superpjsss]

The best session so far on 2022

[@michaelfritzenschaft6906]

Great session! I do it once a week.

[@D.Eldon_]

Great workout!!! Excellently done Dan and Si!!! Loved Si's "go, go, go!" during the final sprint. This was such a gorgeous ride. Liked the music track a lot. Could you offer this climb in a second video that only includes Si's climb video plus the excellent music track (no trainer video, no voice over, and no workout cues). I'd like to be able to use the video for other routines. Thanks.

[@adamkristensson6303]

Thanks Si and Dan for nice scenary and sweet workout

[@luiscartagena3409]

Just finished this AWESOME climbing session. Thank you team GCN

[@gcn]

Great job!

[@dlwsport250]

This is Brutally Great!!! Thank you. I only wish that I had found this one earlier. Cheers.

[@joyhughes5937]

Flavour of the day for those in todays Session in Spin Cycle Studio using the Wattbike.

[@gordonharker4705]

OFF work at the moment operation on Elbow thank God for GCN workouts

[@pierrelesage7097]

help me to burn all on the carbo stuf eated last days. Great session, the Gap look a bit like Montreal with less snow today at -22 C. Yep! -22 C. and for about the last 10 days.

[@aminmorovati]

Great 👍🏻 really great workout and journey. Thanks for that

[@siquq]

Thanks GCN.

[@elmundo_delos_peluches]

Excellent work! Great through Quarentine Times!!

[@dextriathlon3642]

Saving it for wednesday, my next turbotrainer day (because I hate the cold weather we have right now).

[@TheLittleTurk]

wow, tried this and failed half way but felt so good, im just a fat kid getting fit and man i felt good... i will complete this very soon... loving ur workout vdeo's

[@jbreviewer65]

Hi, I love this and all your workouts and videos, huge fan!! Thank you and please keep it up! Just one comment on this and some of the other new workout videos, the music level is drowning out your voice making it hard to hear your instructions/advice, would love it if you could adjust this. Thanks again for all your efforts!! 😌

[@tbone25]

Great! Thanks Dan. Went back and added a few more!

[@wilhelmquenzert4250]

Thanks to si and dan for this great, powerfull training, looks like you planed it for lockdown winter😆🥵

[@bdaneau]

Another great video - I like the intensity as well as the length (the 20min vids tend to be a bit short). I didn't feel half as bad as Passo Giau so I guess I'll be cranking up the wattage next time. Sound level seems a bit low on this vid - nothing the sound level on my TV can't fix though (although my wife does poke her head in from time to time to see what all the grunting and yelling is about) ... Keep 'em coming guys - 2017 is off to a wicked start and I'm super stoked !

[@MacroU411]

I love training with hugh Jackman. :D , great session

[@sullenday]

he has hugh's legs lol

[@edacheb]

great sesh!

[@tomslagzdins2914]

This was the hardest and best for me. Could you make video, two or three hours long for endurance training?

[@janegibson6150]

Loved the session but your voice was really quiet. Thanks GCN keep up the inspiring videos

[@joemcnulty5521]

Did this session on stationary bike with cadence and heart rate monitor still drying floor👌🏻👌🏻

[@scooter432]

Awesome workout. Thanks Dan and GCN

[@pieterderdeyn7277]

One of the best I rode indoors....will there be some Vosges videos in the future? So I can train on he 3 Ballons climbs....

[@aminmorovati]

Grat great workout. Thanks

[@monpederson]

awesome burn!❤❤

[@alfiecycles4875]

Haven't got a Turbo trainer for this but I have signed up for the biggest giveaway ever! Can't wait to fine out who wins!!!

[@19cherokee]

Wonderful!!! Question, are these types of workouts things that you'll do on the outdoor rides? Tempo, torque, high revs... are these techniques actually done on the road? Appreciate another great 40 min workout!

[@guillaumejeanmichel2408]

Very good workout! Thanks for posting !

[@brisfocus3648]

I keep watching these workout video's but don't seem to be improving

[@abedfo88]

riding them would help that ;)

[@Countrystock]

Loved this workout......thank you Dan

[@koenbouts]

Again, guys, could you give me an indication on how these effort levels are built up compared to D1-5 training regions. Does effort level 10 mean ftp performance or max heart rate, meaning D5 training zone? Thanks, that would help greatly to better train with your great videos

[@marcsuhling9317]

Awesomely cool training. Thanks

[@kgreenski7]

Another really great session!

[@tykebe]

Using a mtn bike on a Kinetic trainer...this was one tough ride. Really enjoyed the interval tho!

[@OfferoC]

awesome thanks

[@Edq51]

my favorite work out

[@fatli73]

The Ultimate work out.

[@bluelineriderlsd3548]

you guys should have an app, filled with videos of spin classes + warm-ups maybe that we can do at a certain day so we can achieve our goals goal i.e faster climb? longer endurance? weight loss?

[@TheCouchCommando]

I really appreciate the footage, illustrated effort levels and Dan's commentary, but is it possible to add some sort of picture stabilization on "buzzy" parts of the road (f.e. 1:38)?

[@cyclejockey4397]

Awesome workout guys... Thanks for posting !

[@armahthetrainer]

Man! That felt like work! Whew...🔥👏🏾

[@edouardroth1112]

Despite the 1 min surprise was predictable .... damn it was such a hard one , thank you ! I m still wondering who s the meanest between you , James and Paul ;) .....💪

[@gkstarter1]

For the data driven people amongst us, can you please add cadence target number and power and perhaps hr % too. It would make your videos alot better than only perceived efforts. Thanks.

[@sandrakerr4701]

Excellent workout

[@richsouth3339]

Oh my days..tried this afternoon and nightshift followed by latest spin workout adapted slightly for turbo..heart in the mouth training 😥

[@buraktamac]

Another amazing workout! Thank you!

[@Two_Wheelin_Eric]

Killer workout!

[@omegagimp3100]

This really helped thanks 🚴🏼

[@petegault5787]

Using spin bike at gym, level 11 & every 15mins 5mins at L16 climbing, after an hour I'm blown, is this any good. Look like been in the bath at the end so hope it's working something & helping for summer roadbike?

[@jondashun]

You should've included some footage of the descent for cooldown. Very nice workout nonetheless.

[@russellscott5399]

Top session, hard with a sting at the end.

[@thelmaviaduct]

is there any way to translate effort level to ℅ max HR???

[@carlapereiraj]

i like so much it. thanks guys...

[@Edq51]

great workout Loyd

[@jonathanprudholme4827]

Man, I randomly picked this workout and I got my but kicked. This one is by far the most difficult I’ve done so far. But I felt good after I was done.

[@alikamarddine5227]

What they mean in 03/04...effort level? If I'm using power meter how I can reach this effort level ratio?

[@onlyAerik]

what if you included your "pain gauge" along side the effort gauge? you know the one, from the epic climb vids?

[@davestarr519]

Great session, grippy!

[@MultiMetaldemon]

Thank you for workouts without i would be fried in the spring when i go outdoors

[@sandrakerr4701]

Best workout!

[@FelipeZavala]

Great workout !

[@wallacedavidg]

Your hair is growing out nicely.

[@rosson1983]

That’s the hardest GCN training session I’ve done so far. Nearly bottled the last effort. Nearly.

[@gavinkelleher294]

Dan...You certainly know to torture people!!! I was so tired afterwards. My legs had trouble walking!! Great session though!!

[@lennartmeinke8861]

Thanks to you for uploading these, however, I have two more requests: Firstly, would you perhaps consider to upload them to some place where we could download them in order to view the sessions in different places. For example, I don't have a trainer at home and can thus only do that kind of controlled indoor training in the gym. Although I have access to a number of indoor training bikes in different variants there, I can't acces the Internet and thus your video. If I could download the sessions, I could just take them with me on my phone and watch them while on the indoor bikes. Secondly, I would like to see more training sessions and/or training tips videos on other sports for cross-training? For example, in the winter season when the roads are too slippery, snowy, covered by mud and leaves, it is very hard for many of us to actually get to ride our bikes out in the open. In this time, I instead choose to use either the indoor cycling options at my gym or to go out running for an hour or so of intervalls. However, I don't have that much experience and choose the intervals without knowing too much of the techniques behind there, meaning that I would highly benefit from other training videos. Obviously, it would be hard to cover all the different kinds of cross-training but I assume that running would be one of the main variants. Perhaps swimming is a frequent option with gym sessions (which you recently did a great video on) being another. I hope you consider my input for the future content of the channel

[@20yearsagotoday1]

Do a search on how to save KZbin videos, there's many different ways to do it.

[@obsvr]

you can watch this video offline on youtube, just click on the download icon at the bottom right of the video title

[@Mrculturist]

The tempo intervals make it hard

[@marklock5382]

Great workout, fantastic commentary and instructions, but Si looks like he's taking it a bit easy?!

[@joelctaylor]

Geez the mid workout adds really muck this up!

[@cattanjaycob]

Dan, Which trainer are you using?

[@danielazimmermann7049]

#AskGCNTraining On 16 June 2019 the Alpen Challeng will take place in Switzerland. How can I best prepare for it with Zwift? (Workouts/Routen) For me the short route would be enough, but since my friend is fitter than me, he prefers the long route. I want to get through this as well as possible.

[@MiataBRG]

Excellent session, thanks for making my life a misery! :)

[@David8I]

can you review adam hansen's bike from TDU?