Power & Strength Training: 40 Minute Indoor Cycling Workout - Passo Giau

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Build your fitness and strength with this indoor cycling video filmed on the beautiful Passo Giau in Alta Badia in the Dolomites!
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Improve your fitness with this power and torque indoor cycling training session that can be done on a turbo trainer, rollers or other cycle trainer.
Former professional cyclist Simon Richardson leads the training session up the Passo Giau, one of the hardest climbs in professional cycling. With an average gradient of 9.1%, follow Simon as you alternate your cadence between 60 and 110 rpm. This will help improve your power, strength and torque whilst cycling on your road bike.
Don't forget to like, share and comment on how you get on!
Watch more on GCN...
Train on the Passo Campolongo 📹 gcn.eu/7
Ride the Passo Falzarego 📹 gcn.eu/8
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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.
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Leave us a comment below!

[@leova12587]

We tackled assembling the bike as a family project. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

[@Idahoartist2006]

Epic, brutal, and totally worth it. This guy talks you through the whole thing, kept my mind busy, and pretty much kicked my butt. I’ll be back for more!

[@joemcnulty5521]

Bruttaly challenging but rewarding 👏👏

[@hnbw1372]

Kudos to GCN. Very tough workout but lots of positive encouragement!

[@kk-zh3bh]

I still do these videos, pretty much one every day. Please make more!!! They are so awesome

[@stanislavvlasov6855]

I liked this session a lot. The efforts were challenging. The views were fantastic! Thank you, GCN!

[@marcelahurtado4100]

Arrived as expected with all parts intact, also included two hex keys for assembly. kzbin.infoUgkxwOUUBdw8-88Iu4QnQS7q6b2NwZkHiYVl Had to adjust mine slightly to fit my bike, this was easy enough with instructions. I bought it to train with my track bike and found it to have resistance similar to climbing a slight gradient. Takes a while to learn to balance but there is plenty of guidance to help on the internet. Edit: There was more resistance at lower speeds because of the number of contact points but at higher speeds it is much easier as you don’t have to contend with drag.

[@dennismicallef9350]

So many years later and these videos still keep me going when the weather outside is poorly.

[@danleastbearded5314]

still the best weekly winter training session.

[@fatli73]

I hated the workout but I'm only feeling grateful now, thanks. I loved it.

[@jorgeivanvelezaguilar1531]

This was my first and certainly not the last!!! Just amazed with this channel, keep up with the great job guys! Greetings from Colombia

[@johnsmith20000]

Since the weather has become dangerously poor for riding in my area recently I've decided to join my local gym and train there on the scarier days. Checking out your videos on Training has really helped me get started there. Thanks! :)

[@richardadams1287]

Brutal. Loved it! Efforts build just like they do in the mountains. Great stuff GCN!

[@ryanvandelft7680]

Thanks to you guys for reigniting my participation and passion in the sport. Your channel is great, and this training video fantastic now I've finished it. I wasn't thinking that half way through it. Planning taking part in a few sportive events now. Thanks again, keep up the great work.

[@bobgoodnoe4583]

This has become my favorite short, indoor, workout video. I've notice an improvement in my endurance already.

[@PeanutVendor924]

Absolute BEAST of a session, and my favorite so far. Noticed a definite improvement in the past month of incorporating this session 1x per week into my normal training. Thank you!

[@TheWaxChainFanClub]

I'm very impressed by Si going all method here with his lightweight Orca. Beautiful.

[@odenwaldcyclist8182]

Gonna start the session in 30 Minutes. Looking forward. Thanx GCN!

[@joepalfre]

Just picked this one up today and loved it. Definitely the best (and hardest) yet! Cheers Simon - excellent encouragement the whole way through.No problem with the music....

[@jamesnickless7664]

I have a 45min training slot scheduled for tomorrow morning. I look forward to filling my opening with Simon.

[@gcn]

Steady on, I'm not sure anyone should look forward to that!

[@dextriathlon3642]

Comment of the week right there.

[@thibcuber7478]

Where can we find the Passo Giau video to?

[@davidirvine2695]

Great workout...literally fell off my legs after this finished #epicturborides

[@LuisSotogarabatoz]

The climb the weather, double epicness! Great suffering with you Si, well done. YOUR MOVE DAN...

[@andrewmckeever2875]

Brilliant workout. Thank you

[@whiteoaksroad]

Perfection. Thank you.

[@varsaway]

Uno dei migliori allenamenti fatti fin ora!!! Grazie!!!

[@voodoochild66]

After 4 yes, still one of the best workout!! Well done GCN!

[@JamesManthorpOnline]

Thanks for the epic workout Simon

[@MisterX524]

YES, I was actually looking for a new indoor training video for this evening!

[@odenwaldcyclist8182]

Me too! What a great timing indeed!

[@siquq]

One more time up this hill! This is an excellent video.

[@markarmstrong5248]

Thanks for this! Can't think of a better training vid for the Maratona!

[@alexisanastas8087]

This was a great workout. Great length and nice scenery.

[@zundee4182]

thanks a lot for these workouts

[@siquq]

And I am riding this one more time! Thanks GCN.

[@whiteoaksroad]

Slow, unceasing effort - burn lungs, burn legs, repeat. No where to hide. Loved the pain-talk motivation. Thank you.

[@fabianoleite836]

Really hard one! Suffered all the way through! Great workout. Thanks for the video!

[@siquq]

This was a very challenging session from start to finish. Add to that the enthusiasm of the host and the amazing scenery, and clear graphics, and you have the very best of what indoor training can be. Somewhere around 2:30 there is a shot from behind the trainer looking at the projected scenery; the host’s towel hung down off the bike, and for a second I thought he had actually taken the towel with him on the mountain! I also enjoy how GCN hosts’ underlying philosophy comes out when they are under physical strain, such as “pain is good, especially when you are dishing it out!” Keep up the pain dishing GCN.

[@slashboltthrower3619]

Great workout - loved the real world footage. Made me glad our winters in Canberra aren't that bad - close but not that close

[@tracyevans-gilbert1810]

great challenge!brutal but you motivated me through it. great ride

[@jefferymoore8019]

Another great workout

[@spickie31]

Great to have again a new video. Just did the latest one from Matt. Really great. I will try this one tomorrow.

[@stephensimpson800]

1st formal indoor training session - an epic, cheers Si

[@ehbronner]

Epic, great workout for the miserable epoch of 2020! Thank you!

[@kelvinmulder]

what a tough session, you guys are amazing!

[@priscillacaldwell2588]

Thanks for another awesome workout

[@robhickling4547]

Tough session,great workout thanks guys.

[@wimbledonwingchun1534]

Awesome video guys I was shouting to myself by the end!!! Thanks for keeping pain up!!

[@siquq]

I love this session.

[@spacecowboy6300]

Love this sessions!

[@paulmcquillan8308]

Anthoer great training video just right for time of year, cheers GCN keep them coming 👍👍😊😊

[@glennwadlegih1896]

Another great GCN a$$ kicking!

[@dandean9508]

Great workout Si! Very hard in the end. Currently sitting next to my bike with wobbly jelly like legs! Fantastic! Well done mate!

[@tomaszturkow2981]

These videos are incredible ;) Finally "riding" on stationary bike isn't so boring ;) Waiting for more!

[@jershinator13]

Just finished the workout! Made the mistake of doing my usual 20+ minute warm up at 200-245W (My ftp is ~295W). I didn't know how brutal this ride was going to be, but at the end I wanted to cry! My intervals definitely dropped a bit farther below ftp than I wanted towards the middle sessions. But I'm sure if I do a more suitable warm up I'd be alright. Definitely your hardest workout today and an awesome one at that! Keep it up!

[@19cherokee]

"Take the pain!" Best motivation!!! Thank you for the push!!!

[@gcn]

Great effort!

[@paulotitto8020]

Enjoyed that, good workout cheers

[@RaymondvanToor]

Really love your video's with these 'climb' workouts during the winter period, thanks !! (would also like a workout with combi climb / 'flat', if possible)

[@tomking9347]

No rest …. Bring it on .. loved it one of my favorites .. resemble many climbs in colorado Thanks

[@rinks50]

Brutal!!! Even tougher than Matts Sweetspot session. Thanks guys this is great

[@joepalfre]

Simon I just adore this climb! It's the perfect way to wind up my working day in my home office. Last year I did the real Sa Calobra with my son after countless sessions doing Dan's 30 minute workout, and it was the most emotional ride I've ever done! hopefully, we'll get to the Passo Giau sometime soon. Thanks a million!

[@andrewmclay3908]

Jonathan Palfreyman i

[@jpdocumentary]

THANK YOU FOR THIS!!!! I've been doing Dan's indoor 30min hill training 1-2x per week. I really don't like the feeling of being in an aerobics class with blaring edm like most cycling workout vids...I much prefer this format.

[@paddyokelly1751]

I’ve done quite a few of these training sessions now but found this one particularly “enjoyable”. Tough all the way

[@TezTezTezTezTez]

Cheers. ... absolutely knackered now

[@davestarr519]

Good session, love the Jan Ullrich reference!!

[@sambranch2539]

What a great idea 👍🏻

[@oscarlaight6493]

My prayers have been answered☺️🙌🏻

[@juliekinnear362]

Beyond brutal! Good test to see how fit we are. 👍🏻

[@mikemills188]

Loved it. Hated it. Must have been a good one!

[@stephanjiricek8533]

Thank you for the great work! I miss Bella Italia!!! 😍

[@franciscocerezo4070]

Wow... Wow... Woooooow. Thank you veeeeery much. Your are awesome speaker and your motivation words are the best. Yrue saving muy quarantine!!

[@gcn]

How hard did you find this session? Let us know 👇

[@jeremysweeten2792]

It's tricky bc Si asks us to stay at threshold for the total session without letup...which makes sense given the obkective is to climb a mtn in 45mins. So, its a challenge, but its not a traditional 'workout with intervals or 'breaks.' Not sure how I would use this one, but I'm also VERY CERTAIN that I will on a rainy day. THANK YOU for all these great videos!

[@theshavingcyclist8006]

Fantastic...thank you from Traverse City, Michigan, USA!

[@AaveryNelson]

thank you! as a beginning cyclist I am really enjoying these hard videos so that I can continually push myself.

[@damianprescott5501]

I was seeing stars towards the end of the session! Hard graft. I found it much easier putting the power down at 60rpm than I did trying to maintain 110rpm. Felt good afterwards.

[@caseysaint8674]

Super hard for me...I'm a mountain biker (frequently singlespeed) so when we do high cadence sessions, my heart rate tends to shoot up...I'm lucky to hit 110rpm at all, especially with good form, but I'm trying!

[@meganstaropoli2883]

Back again but this time with a Wahoo cadence meter (Merry Christmas to me!=) Really keeps you consistent and accountable - like having your own personal coach telling you to pick it up or back off a bit. Love riding with Simon...or at least THINKING I'm riding with Simon. (He'd lap me 2 or 3 times at least in real life!) THanks Matt Stevens for this workout too. I'll be back!

[@irenebandstra3819]

Beautiful ride but brutal! No let up at all.

[@lavievelo]

Absolute sweat fest. Cheers Simon..excellent session.

[@stustjohn]

Simon's not lying. I did this session last night and it was BRUTAL!! (I got to the half-way point and wanted to give up, but stuck at it. I was dripping and shattered at the end, but 24 hours later I am definitely the better for it...)

[@paobenozzi105]

muuuuuuuy buena sesión!!!!

[@danielzs9928]

Wow!! Awesome traning!! very powerfull!! I love the snow montains at the end!! Sadly I don´t have that in Costa Rica. keep doing excelent and make more videos like this!!

[@marklock5382]

Just did this ride for the first time on a KICKR trainer. I took it at a moderate to hard effort whilst being careful not to go over the top with my heart rate. I was breathing hard, sweating harder, and the legs were still strong at the end so you can see that I didn't go too hard. Working up to 'epic' level. It will be interesting to see how I progress on this ride over the coming months. Great video to watch, fantastic scenery, and just fabulous coaching by Simon Richardson!:)

[@paulfischer5686]

great training ride, love the tips and strategy...thanks!

[@scottwalmsley2813]

Just done this on the rollers, really good session.

[@kevinkerns7651]

One of my favorites-although I had hoped to get to the top before the snow hit.

[@jojodessa]

That was bloody horrendous - thank you! ☠️🥰

[@vickietuskan4141]

It was hard Thanks!!

[@BookofDays]

Thank you!!!

[@SwedishHouseFifa]

A brutal session I need to try in the near future :D

[@TheOGDesigner]

This was 100% mental game, and a 90% physica, for a grand total of 190% of effort. Loved it because I really had to pull all my mental strings to keep up with the 110 RPM effort 💪

[@bdaneau]

Happy New Year guys - and keep these videos coming. I loved it - well, kind of - once I got off the bike ! Brutal session - but hey, that's what we're here for ! There's plenty of snow outside here in Calgary Canada - so this is just up my alley ! Found that the high speed 110rpm was ridiculously tough - spinning up from 60 to 110 was, for me, likely the most challenging part. Great workout - awesome videos !

[@mayraestrella5467]

Veryyyy hardddd!!!

[@DRFNL]

This is the hardest workout of the channel. Done them all, but doing a workout like this without breaks in between is killing!

[@Chrisrides]

well I can't feel my legs for the heat coming off them. Good show!!

[@patrickhall644]

Coming from a turbo in a cold, wet, dark garage in the UK this was awesome!!! #sweat

[@kristenbrook897]

Thanks Simon, boy that hurt, sweated like nothing else

[@cyclejockey4397]

Awesome workout guys !

[@amrannahshal738]

#GCC Bro 😂😂

[@tankieboy2]

Ouch, absolutely dripping off me, cheers Si.

[@gavinkelleher294]

I found this to be a mixed session in regards to exertion. The 110 cadence per minute for 5 minutes had me struggling but the 60 cadence per minute stuff I actually found ok. Overall a good session for fitness purposes during Lockdown. I am glad that in recent years that Si has got companions. The bit of banter helps the sessions.

[@karenlangford2576]

Bloomin brutal

[@davidpetean8292]

Amazing workout and amazing climb. Who's here in 2022?

[@RK01]

I like the massage parlour music 👍😄

[@emmajames1905]

epic!

[@ritagabrail308]

Fantastic! Saved for another day of suffering

[@frasermclean5060]

Liked the session. For those riding using a power meter can you help me interpret what max effort of 10 translates into? Tempo and sweetspot are known, but should an effort of 10 be interpreted as 110% of FTP? 120%? I know its not an all out sprint but I never know what to target. Maybe a chart with what % of FTP GCN considers endurance, tempo, threshold, active recovery, etc. would be useful. Thanks.

[@RLPphotography98]

I did this today for the first time. How hard did I find it? Hard as fcku. But a great workout nonetheless; and glad to see you've ditched those distuptive and annoying ads in the new vids. No need to look elsewhere now. :)

[@pat3753]

Deaded !