Low Cadence Workout | 30 Minute Indoor Cycling Training Session

Here at GCN everyday is leg day, and low cadence sessions are designed to workout all of the muscles in your legs, akin to a full-on leg day gym sesh! Get a chair, because this one might hurt for a while!
3 mins @ 3/10 (90 rpm)
5 mins @ 7/10 (50-60 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 7/10 (50-60 rpm)
3 mins @ 3/10 (90 rpm)
5 mins @ 7/10 (50-60 rpm)
6 mins @ 3/10 (90 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/gcntrai...
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[@paulholifield3510]

More sessions like this please. Max effort sprints are great and all, but this was like strength training and cardio in one. Good stuff guys.

[@tdstoneman1]

I love this low cadence workout. How about a 5 or 6 set low cadence workout , to get us 45 to 50 minutes in the pain cave 👍🚴

[@dtpss1883]

I am a big fan of all GCN training videos! I find each one challenging in it’s on way. One request however, I would love to see a video or two that is a longer training session, perhaps 75 or 90 minutes. Thank you for considering!

[@raylee3287]

This is a great session. Would love to see more such low cadence session😊

[@rickg6749]

I love Manon’s sessions!!

[@scottyB5950]

Unpacked and setup in less than ten minutes. Perfect for what I needed - a low cost option for indoor cycling on rainy days

[@jeffhaas481]

Love this low cadence session for imagining we’re on a great mountain bike vista, thanks Manon!

[@matthewwhite4270]

Felt great. A nice change of pace and felt the different muscle groups pick up some slack. A suggestion for a future video; Connor doing his couch to 5k training sessions. Including branch dodging techniques 😂

[@randomsammieable]

Love your sessions Manon. You're such a taskmaster and it really keeps me on track. And makes me smile when you tell Connor to work harder. Would love to see maybe some brick sessions that incorporate GTN and some of the longer sessions..

[@monicamon8875]

Wonderful wonderful as always! funny how I decided today to skip my leg session at the gym and hopped on the bike at home and I ended up doing "a leg session" anyway!!!! 😄LOL you cannot escape what the Universe has planned for you!!! LOL🤣

[@lanacole8402]

First low-cadence workout … loved it !!🎉❤

[@GCNTraining]

Glad you liked it!! Keep up the good work 🙌

[@nelcalb]

Nice workout

[@krisbabic89]

This one is going to hurt/feel awesome at 6am tomorrow! Lol I always do the new ones when they come out and the classics in between. I cycle about 5-6 days a week with these videos and it has VASTLY improved my health over the last 2 months. I’m 4 months into a big weight loss journey and this is way more fun and exercise vs walking. And I don’t like to run 😂

[@krisbabic89]

@lystime it was painful for sure! I also laugh bc I do this at my gym and I imagine people looking at me as I’m struggling and look worn out and dripping sweat and all they see is a big guy only going like 50RPM 😂😂

[@johnsleeman9858]

Great session! I love the mix - low cadence, HIIT, and the in-between. 30-45 minutes just right. High energy and positive attitude of the presenters keeps me coming back. Thank you!

[@user-jn7kp4iu7p]

You were right I was very stiff this morning great workout 🏋️ thanks Mel 👍

[@ChowMeinWarrior]

Thank you, Manon! Great to see you again!

[@GCNTraining]

More from Manon to come 🙌

[@gpod70]

I've been weight training for decades, all my life really so this session was easy. It is with the high cadence workouts that GCN kills me. Thanks for the great workout guys

[@amandaneedham6753]

This is my first low cadence session and I really enjoyed it. Was pleased there were some out the saddle minutes. Nice one!

[@GCNTraining]

Glad you enjoyed it! 🙌 Keep it up!

[@AlexPeka]

GCN has done more for cycling than most could dream of. 👏 That said, reference Dylan Johnson's recent and previous videos (based on latest research, not tradition) on cadence, training at your preferred cadence is MORE effective than low cadence training. If you're looking to achieve the adaptations geared towards low cadence training, heavy weights in the gym is the only way!

[@hannahcowley9777]

Love this!! The low cadence sessions are amazing! They really help to keep you pushing and keeping it controlled … always having to dig deep 👍

[@patriciamonicadiasluna9591]

Great workout today! For some reason it’s easier for me to go on low cadence rides. Also, good idea going out of the saddle for a minute, guess that made it more enjoyable! 🎉❤

[@GCNTraining]

Great to hear 🙌 Glad you are enjoying these workouts! Low cadence can be a little less stressful on your body. So a great workout for those that struggle with our others!

[@giuseppepeluso7108]

Agree

[@pentagramburns]

This is one I keep coming back for.💪

[@sparx550]

That was gem. Thanks Manon and crew.

[@GCNTraining]

Our pleasure!

[@paigelatham8507]

Thank you so much for these. Workouts. Please keep them coming!!!!!

[@GCNTraining]

More to come! 👀

[@hegebakke2944]

Thank you for this ride and for inspirational talk! Greetings from Norway🙋‍♀️

[@GCNTraining]

You are so welcome! Hope this gives you some good winter training 🙌

[@tomroman4674]

Big fan of the low cadence workouts. Keep ‘em coming!

[@GCNTraining]

Glad you like them! Watch this space 👀

[@changchup]

Great session. Got the day off to a good start. And kudos to Manon. 3 degrees F outside, so, gotta bring it indoors!

[@GCNTraining]

Glad you enjoyed it! It's turbo season for sure 🙌

[@brianhunt914]

As mountain biker who has just got a budget spin bike this is my favourite so far, really felt like the strap technical sloppy climbs that I struggle with. Might include this once a week to develop that power. Awesome work followed and liked.

[@kimberleyguilmette761]

this was a great workout…out of the saddle really grinds the legs😝thanks Manon

[@ianluckhurst2709]

Great session, thanks! Please don't hate me but I am a mountain biker and I use GCN workouts for overall fitness. I especially love the low cadence workouts as they simulate the grind up steep trails. I'd love to see a workout that mimics the irregularities of a mountain bike trail with rapid cadence changes, in/out of the saddle to get over some rocks/roots, and of course the lower cadence to get the leg strength up finished with a sprint to get to the top of the trail in record time. Thanks for the workout videos!

[@ishikaeranga4858]

This is an amazing session... legs are hurting 😂 but enjoyed it a lot.. Thank you GCN! ❤ Looking forward for more 30 minute sessions.

[@GCNTraining]

Glad you enjoyed it! Keep it up 🙌

[@markpayne4160]

Enjoyed session and that it was a different experience. Thank you!

[@sternslaptop]

Absolutely loved it. Mark from Sacramento California.

[@GCNTraining]

Glad you enjoyed it! From across the pond 👀

[@javintansalazar471]

Nice job. I really enjoyed this session. Thank you very much!

[@azrulshahreen]

Big big big thank you to Manon... Love this low cadence training session! This session helps me build leg strength esp on hill climbing... Yay i did it & completed 42km race for OCBC Cycle race today! BIG THANKS TO Si & Connor esp HIIT session too! Helps me alot on endurance & mental training! LOVE YOU ALL AT GCN!

[@georgiagage6839]

I love Manon as a leader! She's fun, she's got useful tips and she's motivating. Love these training sessions. I also love the ones paired with a ride up a mountain. I always want to get to the end to see the view and it keeps me distracted.

[@GCNTraining]

Glad you like them! Manon really turns on the hurt in this one 🙌

[@phillipwiebe8607]

Thanks guys. Awesome again 🇨🇦❤️

[@Idahoartist2006]

Keep these sessions coming! I love the variety, great job!

[@adriennebreaud1986]

30min sprints are my favorite

[@giuseppepeluso7108]

To be repeated in loop. Great journey🎉

[@osamakoj6678]

I started one week ago working out with these training videos, you are such a taskmaster .. love your sessions

[@MikeCappiello]

Kudos to Manon and crew for a very good workout. I like the reminders on bike posture, i.e. engage the core, light touch on the handle bars, etc. I would like to see more low cadence workouts combined with spin mechanics tips as well. Thanks

[@katherinechiarello5967]

I love the low cadence sessions bc I feel like I’m often in a low cadence situation in the Texas Hill Country.

[@GCNTraining]

Hahaha yes sounds about right! Hope this workout helps 🙌

[@jonalexandermitovich9390]

GREAT session. And LESS Hank, for sure! You and the tall guy are the best instructors!

[@verakrank2174]

Love this session. I enjoy coming back to it over and over.

[@l.e.5543]

WOW!!!! Love all her sessions but this one is the absolute BEST one yet!!! Thank you!! More of these please!

[@ricstarnes2898]

I really enjoy all the sessions on GCN!! Living in the states in a snowy winter climate, when not skiing I’m on my indoor trainer and GCN helps me prepare for spring. Thanks for these videos. The team is awesome. ⛷️🚲

[@als7682]

Great session, guys. Thanks a lot!

[@nancyneiley9604]

Thank you Manon, this seems to be my 'go-to' training ride. I do enjoy every bit of it.

[@rolandwimpey]

This was awesome, much needed on a weird week in between races and missing both team practices due to weather and illness!

[@carolwharton9179]

Another good session in the bag

[@amystephenson3665]

I agree that I felt better as I went along great confidence boost to see what gears I can handle. Thanks 🇨🇦

[@GCNTraining]

Good to hear! Will you be back for more?

[@Araizshree]

Loved this session, slow cadence is perfect for me getting back into it 👌🏽

[@alexishester329]

Awesome session. I love riding at a lower cadence. Would love to see a true pyramid session 1 2 3 4 3 2 1 thx gcn!

[@NiaScourfield]

Manon you are the best!

[@susanmaher8715]

My first high cadence session indoors....loved it

[@willandshreyahanglin3706]

Awesome, loved it! More low cadence / strength sessions please! 😅

[@GCNTraining]

Noted! We'll see what we can do 🔎

[@truthip]

Enjoying this a lot and would love to see these low cadence training for longer duration. Like 40-60 mins range would be awesome! Thank you guys!

[@GCNTraining]

Noted! We'll see what we can do. In the mean time, keep pushing 🙌

[@changchup]

This is getting to be one of my regular workouts, love it

[@javamartin52]

I like this mix up of sessions. It is winter here in Pennsylvania and I can't train/ride outdoors often. Maybe you could consider one or two sprints in this session, would be interesting and simulate topping a climb and running our on the level. Thanks.

[@Danny-nz9fh]

Manon thank you for this training session. I enjoy this low cadence training. Please do more of this.

[@Vote4Jon]

Loved this. I usually like to sprint in a session, but this was a great change of pace and effort. Also loved the banter.

[@LucyGoisD]

Great session! Thank you!❤

[@stephenryan6819]

Love these sessions, keep it up GCN team

[@GCNTraining]

Thanks Stephen! Do you have a favourite? 👀

[@lucysanchez6661]

Good session Manon! I follow your videos, but all videos/team are great ❤.

[@ericpepper2946]

Just discovered these GCN training sessions. Very nice. Thanks.

[@elisatornel2834]

Loved it! Wish you put up more of this low cadence, no matter who, I love you all ❤🙏

[@adelekopic9234]

Best session! So many aspects to it! Absolutely love it!

[@devinhornberger76]

Excellent way to start my morning thank you for your team and talking thru the video. From the US Pennsylvania. 👍👍

[@harrievonk1357]

Great session! I like these low cadence sessions. I would love to see a longer (55-60 min or even longer) low cadence session.

[@CJMartialArts]

Love the sneaky sweat on this session. Really found my flow in the second round and pumped it to a 8/10. Loved the saddle ups and the female instructor❤ Would love to see some workouts that target V02 max and challenge that active recovery. Thanks

[@omarhaddou4043]

I love your sessions thanks

[@richardcallaghan4373]

Brilliant work out!

[@sophiega]

Really enjoyed this one! Wished it was slightly longer, but solved it by redoing the last block. Gonna feel this tomorrow!! 😆

[@charleswilson5270]

Started GCN it is good motivation enjoyed the ride..

[@nothingtoseehere6677]

This was exactly what I needed today (it’s almost as I picked it!). Love the change of pace from a high cadence workout, but looking forward to doing one of those tomorrow. Thanks for the great sessions Manon and co.!

[@GCNTraining]

Hope the enjoyed the session? 👀

[@jaygiles9194]

My new favorite 30 minute workout.

[@GloriannLopez]

Loved this session!! ❤ would also love more 75-90 min sessions

[@stanislavvlasov6855]

The session was great! The 5-minute challenges were excellent. Thank you so much for the training.

[@iwanfuchs9569]

thanks.....great low cadence. I like to see more mtn sessions. Well done love GCN

[@anniestroud1005]

Really great session thank you!

[@cindyvanderveen2775]

Really liked this one...went by really fast

[@gip639]

Love love this one!

[@tabbycatlover6041]

Really loved this class !! Will definitely do this one again ❤

[@rochellemolloy8895]

Really enjoyed this session, thanks! Would love to see more strength/ low cadence 30min workouts. Great job Mannon

[@geraldinenoonan4002]

Well done enjoyed the session 🎉

[@solzia4628]

Great session - I didn’t know how tough low cadence could be!

[@emr7829]

Really liked this one. I’m new to GCN. Feel stronger already. Many thanks!

[@tdstoneman1]

I love this low cadence workout. How about adding a couple of blocks to get us to that 45 to 50 minutes in that low cadence pain cave. 👍🚴

[@azrulshahreen]

Again... a brilliant workout! This is my 3rd session with Manon this week 😉...

[@sarahphillips321]

Great harder than one initially thinks😮

[@user-jd7hh8ee3n]

Thank you!! From Bloemfontein, Free state, South Africa

[@georgeanglin4038]

Nice workout. Thanks!

[@patrickmiele2086]

Do more 30 minute sessions! I love them all!

[@sarahwhiting325]

Great session real contrast to HiiT and just like a leg work out in the gym 👍🙏 I”ll definitely repeat this and see how far I can crank up the gears

[@NickMott-nq7cn]

Strength training had been a gap for me - fitted the bill perfectly

[@AWW1946]

Great session. Naturally prefer low cadence but this one hurt, quads were on fire during the last 5 minute blast

[@graemekelman763]

Great session again guys , time for breakfast now , more of these please 👍🏻

[@warrendog32]

AMAZING SESSION!! very different. Last cycle brutal. Legs pumped. Thanks guys. ❤🎉

[@davidburnham6332]

Loved this session, many thanks. It’s the first of this type for me, and it is great to do something different. I find it useful when you guys give your experience advice on the sessions 👍🌲🎅

[@GCNTraining]

Glad you enjoyed it 🙌 What will you be moving onto next?

[@davidburnham6332]

@@GCNTraining Hi thanks for the reply. I like to mix things up, usually 30,40 or 60 mins, I love Hanks commentary’s, Connors banter, and Manon (excuse the spelling if it’s wrong please) for her professionalism in light of the other two 🤣

[@aguirrevillanuevajuancarlo4792]

Great workout

[@toddkay8725]

Great session, THANK YOU!!! Have you ever thought about hosting a session that goes along with one of the preprogrammed workouts built in to the Wahoo Bolt? I particularly like the sprint session and the mixed session is great too.