Race Winning Intervals Workout - Indoor Cycle Training

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In association with Wahoo.
Matt Stephens instructs you through this fantastic workout session, Race Winning Intervals.
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Ex-Professional Cyclist Matt Stephens takes you on a race winning interval session! Let us know how you get on with this tough workout.
Here is a link to the print out of this session you need it: gcn.eu/RaceWinn...
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/8V
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]

Let us know how you find this session! 👇

[@luka147]

almost 1 million subscribers

[@lisapet160]

Looks interesting that at the top of the suffering scale, the 25% effort increment (8 to 10) presumably leads to the 80% increase of power output (100% to 180% FTP). Any way, nice video for rainy days and busy weeks.

[@CrazyBikerGuy]

Global Cycling Network could I use a mtb on a trainer know this is the road channel but I ride road on a mtb lol

[@lisapet160]

vaw power: It must be written in the trainer's specs. So, according to the CycleOps Fluid 2 specs, it works with 26-29 inch wheels. No need to buy another bike for you, though the non-slick tires are noisy on that trainer and could be worn prematurely with heavy usage. The direct mount models (video) must state the frame size compatibility in specs. Also, since GCN switched from CycleOps to Wahoo sponsorship, you might be banned from GCN training sessions with your CycleOps :). Like Lucy Martin, for example - she is using it. Personally, I'd recommend the fluid models with rear tire mount. The measured speed and actual output power for fluid trainers have similar non-linear relation as it is being observed on the road. You can find the formula on the internet. Besides saving money, you'll get more stable and robust system to assess your powerage progress with that than with some, if not most, powermeters.

[@borysterefere]

oh god that's a good one, should have a nickame "best sweat to hour ratio in your living room"

[@CycoWardDrew]

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.

[@kyleeferoglia8383]

Loved this instructor and session! He talked through the whole thing which is helpful for encouragement and incredible really.

[@bikeanddogtripsvirtualcycling]

matt was one of the best of the orginal gcn presenters they even sold a recording of his laugh in the gcn shop several years ago

[@Livesarah331]

I’ve been doing this workout for years, but on a basic indoor spinning bike (where I was guessing effort based on heart rate and gear). However, this Christmas I dropped a million hints to my husband (who blames you, GCN) that I wanted to upgrade to a wahoo smart trainer for my road bike. I was so stoked to get one and along with the wahoo app (which can act like an elemnt which toggles effort) it has totally opened up a whole new world of pain and fun. It’s been so awesome to go back through all these GCN workouts and work to be spot on with my cadence and effort. Thanks, guys!

[@maribee5423]

I'm doing them on spin bike but my cadence is so much slower according to my new cadence sensor! Do you think cadence is very different on spin bike compared to turbo trainers? I'm a bit disappointed in myself that I'm not getting the RPM

[@Livesarah331]

@@maribee5423 I’m not sure! I never tried using a cadence sensor with my spinning bike; I usually just looked at the cadence wheel on the GCN video and tried to match my rotations to that. But I didn’t notice much of a difference once I started using my smart trainer. Sorry to not be much help! Good luck!

[@maribee5423]

@@Livesarah331 It's just me then, not enough effort😀

[@gailperry6752]

Matt Stephens, do you know how good you are doing this? Your comments on what the benefits are of your work out and the info you give on cycling and how it benefits the body is SO amazing and so good to hear while you are dying, and thinking of quitting. You ROCK, just loving your classes! Thank you so much!

[@paulinaalvaradoserrano9733]

I am an ex-rower and we did sprints @ SYP (shit your pants) ... this workout reminded me of that so it took me back to those days haha. It hurt but what made this bearable was you as our instructor yelling “GO” right at the :30 and :10 secs. Thank you!!!!

[@lisafranklin4126]

One of the best Gcn workouts ever

[@DrewMather]

Great session, Matt, and the entire GCN crew on this one! Was nice to mix up the 60 minute session you also do with this one on a Sunday morning before the family awakes. Such a great way to start the day! Thank you again for such a great session!

[@mikes1976]

Thanks for adding %of FTP guidance!

[@brian2066]

GCN motto should be: “The Ministry of sweat” Yet another brutal session,absolutely brilliant,the GCN team never fails to deliver. It does not matter 15min or 60min you will drenched with sweat at the end. The GCN team have changed the lives of many people,both physically and mentally. Please don’t ever stop producing these amazing workout sessions…👊🏽

[@lauratatsch1066]

These are awesome rollers, and the rocker design is ingenious

[@andrewbechtel5821]

I ride this session 2-3 times a week, thank you for sharing this rewarding training with the world.

[@Escos44]

Brutal if done correctly. If you feel like puking after the session you are on it. Love this session.

[@bodilvreugdenhil]

Loved this one!!! Recovering in ftp after those sprints is getting easier every week

[@batteryoperated4912]

Currently doing Si's GCN Race Prep program on Zwift. I have just completed the day 6 sprint workout, and have added 4 watts to my FTP today. So, kudos to Si. I think I will take on Matt's program next.

[@stanislavvlasov6855]

The session was challenging for me. I had to give my best the effort to keep up with this pace. Thank you, GCN.

[@jimthurston3635]

Awesome workout. Love how GCN is geared toward better bike performance outside as opposed to just exercise (though there is plenty of that, too). I'd be happier with less talking though. I enjoy wallowing in my own pain silently.

[@imnugget8085]

See this guy the one that's leading the class. Yah that's Peak performance 👏 👏 👏

[@baljinderuppal8067]

Brilliant session guys... smashed it this morning! Please make more 30-45 minute training vids they are the best thing on KZbin!! Keep up the good work!!! 🍻

[@consumerdebtchitchat]

I just found this channel and did this workout. OMG . I loved this!!!! Instructor is outstanding and so is the music ❤️❤️❤️

[@ianusna91]

Love the FTP scale! Please keep that up and consider adding it to past sessions, at least in the written summary.

[@BertLankester]

I love these trainings. I hope you make more of them...

[@fchau6019]

The world would be a dull place without GCN !!

[@javintansalazar471]

OK Guys, two bananas and 30 minutes after these, I knocked S1.E20 & S1.E21 - a total of 60 minutes non-stop. I am tayad and and beat up but feeling super exhilarated! Thanks GCN

[@marksimcox1]

Hi Gcn..defo one of your best sessions..perfect winter training..many thanks..

[@davidsiegel75]

Did my first GCN workout and really enjoyed it. The session leader was motivational and informative. Enjoyed the background music too!

[@gcn]

Glad you enjoyed it!

[@hannahobrien3178]

Miss longer sessions like this one!

[@cyprianforc]

Fantastic training. I use it for a few years! God bless you GCN!

[@travisjohns254]

Highly enjoyable, where has this been all my life. Wife bought her this spin cycle, best thing I ever claimed off her 🚴🏻👼😜

[@jasonpike9750]

Excellent! Raised the temp in my 25x25' garage by three degrees from 42 to 45! Great workout! Thanks GCN!

[@rjachris01]

I'm still warming down from this one. Brutal session if you really go for it. You guys at GCN are a cruel bunch. Definite gains to be had though so thank you very much. Go GCN Go !!!

[@derekbuchanan5839]

FTP here’s how to work it out with a basic indoor trainer. On these speed is basically directly related to power. Take the 3rd lot of intervals, do your 30s as fast as you can and take the average speed. That’s your level 10. For your level 8 it’s the average speed you can get over the middle 4 if you are trying. I have found the following pattern with my kit: 17-18mph is level 7-8, 19-20 is 9 and 20+ is 10. See the pattern - 17(7) 18(8) and I found it works down the scale 13(3) 15(5) 16(6). Power or level will be the same no matter what your cadence so long as the speed is the same Hope that helps

[@rayhradek3294]

Without a doubt, the most challenging workout of them all.

[@steveharvey6249]

I use this session regularly it is really good and really hits the spot

[@juniden6168]

In the middle of it, I'm dying but i love it. give us more.

[@monicarossirossi5203]

I really like this workout. You’re my favorite trainer 👍👍👍💪🏻💪🏻💪🏻💪🏻

[@qto21channel22]

Finished at 2nd attempt with higher cadence and HR. Pain can be my next middle name. Thanks GCN

[@andreabartunek8951]

Awesome session! Thank you GCN! Love those longer sessions!

[@scally56]

Wow! Properly into the hurt locker. On the 4th 30second sprint my bike came flying out of my turbo. Used the only bit of energy I had left not to actually die whilst saving myself from the lawn mower in the shed. Brutal, need to do it again and actually finish it.

[@phildunn1983]

%FTP guidance is great. I train with power and always wondered what corresponded to what.

[@al5baggie937]

Great session,thank you.

[@mariusreiter9493]

I feel like this was one of the hardest training sessions I ever had! The last interval really killed me

[@clearmyallergy]

Awesome workout!! You are so funny! Love that the riders are smiling and having fun!

[@gcn]

Glad you liked it Kate!

[@Dmlsej]

This is brilliant! I have done several of your other vids, but this one us the best so far...

[@cpayne6]

Always loved these training videos but the % FTP is the icing on the cake...the cake of beautiful torture!

[@dlwsport250]

Such a great subscription! Thank you GCN!

[@armahthetrainer]

Well done. These high and low rpm sessions are brilliant.

[@TheEricLeduc]

PLEASE DO MORE QUALITY VIDEOS LIKE THESES!!!!!!! I LOVE IT!

[@johnconnolly6263]

I've not destroyed myself on a trainer like that in ages. Great session but will have to think long and hard before I do it again! One thing though...how can Matt talk through all those sessions? Loved it.

[@ActuarialNinja]

This one is obscene, well done guys. Definite gains from doing this.

[@alfonsolizarazo9806]

Doing this on a spinning bike with power pedals on nov 2020.... awesome!

[@arctttta]

I love it. Congrats from Barcelona!!

[@garylegg8492]

This is a toughie without doubt but fantastic at the same time. More please and a bit longer too if you can.....

[@kurtramon2329]

I see that the video "20 minutes fat burning indoor cycling" has been removed. Can you the video loadup again please? It is my favorite and use it every day. Thank you.

[@theademerckxfiles9967]

Maanm!! This was very tough session - cheers GCN

[@gcn]

Thanks and Congrats on getting through it!

[@deanerasmus3459]

That was BRUTAL, but I felt great afterwards Thanks for all the great content Gents and ladies

[@kikitootsie]

Amazing thank you!

[@rictaleagle]

Real brute session...and is a bit of a love - hate session. Thanks very much mate ....your videos keep me going with the lockdowns.

[@fiddleronthebike]

good workout, and the link to the print out is a great idea - great assistance especially for training with power numbers (what is much more efficient than this 1-10 range...). Thanks a lot!!!

[@gcn]

+fiddler on the bike glad you like the print out. That was my idea! JC

[@fiddleronthebike]

👍🏻

[@susand.2620]

My now favorite interval spin session! Thank u!!

[@Idahoartist2006]

It was horrible and I loved it! Thank you!!!

[@alenakoriavaya7347]

These workouts really boost your metabolism.

[@nickbent8666]

Still a cracking session- thanks Matt

[@callielou7]

Love this, would really like to see some of training that is recent. The older videos are really painful to watch

[@derickverster2053]

Great workout🇿🇦thanks team.

[@Renataperinicoaching]

Thank you! Great workout 😅

[@gcn]

Glad you liked it!! Tough one this! What workout is next? 👀

[@vogelendierenman3710]

Thanks for these movies I enjoy it and I get better

[@johnlocher1667]

An oldie but goody! Already snowed her in NH! Going into the tunnel....😜

[@patrickhall644]

Awesome session!!! From the cold UK winter

[@elainekaryanwong7655]

I love all ur training videos. M trying this later!!!!

[@lauraking3393]

I love your training sessions but would like to see more and long sessions.

[@crystalricalton7037]

I really need one of those trainers, then I could train with u guys and girls. Love your videos!

[@pauljennings5994]

Another cracking session - thanks GCN:) Now where did i leave my legs?

[@michaelfritzenschaft6906]

Brutal!!! Keep up the good work!!! I enjoyed it, in a sadistic sort of way!

[@jaimelagos3297]

What a brutal session!!! I loved it. Cheers from Chile

[@jerrycervantes3235]

Exhausted, but thank you! Need to sleep the whole day, i guess.

[@walmy305]

Excellent complimentary to the other ftp session. Although at 70 ur cadence seemed higher.

[@mpereirawolf]

GCN team! I love you guys and i follow your videos and training videos since 2012 when i returned to cycling. Guys, can you please type somewhere the training architecture so we can set up our gps for the intervals? I know you guys say on the video but for non-english people is quite complicated to catch everything. Hugs and Thank you for exist and motivate me again.

[@misomonster]

Great to have FTP%, love the session!

[@dphockey131]

Need this playlist

[@dlwsport250]

love it so much doing it again! these guys are great for the winter flood zone we live in

[@whitestar0284]

Why is it , that the 3 lady's in this training video still look refreshed and the boys look like hell and have been dragged through a hedge backwards and we are only 9 minutes into the video 😂

[@thehornydevil15]

Great session!! Held nothing back for the last one. Think it’s time a reward whilst I cough up a lung haha!

[@vijaypallipamu4890]

Excellent

[@jenellyparra6823]

This was FREAKING hard. Awesome

[@fchau6019]

Excellent!

[@LuisManuelHdez]

Good stuff guys👌Another great session.

[@jesswalsh1657]

Really excellent, thanks!

[@peterdonovan4081]

Great work out - could do with a bit of advice on gearing for a Keiser spin bike though?

[@booksbikes4953]

Hey, is that Juliet Elliot? Surprised to see her there, didn't realise she was affiliated with GCN in the past.

[@gavinkelleher294]

Is it just me or are others happy that Matt Stephens left GCN. Don't get me wrong, he is a cycling expert but he wrecks my head with his constant talking. I wished during the session that he just shut the **** up. Of all the GCN sessions, this was the least hard. I made it harder with the 70 cadence per minute by putting it in the big ring. That is needed for making it a tougher session. Good workout in the end.

[@theademerckxfiles9967]

Wow! I must be weird - love the talking!

[@louisevictoriayesiltepe3773]

Started my week of great! Thanks :)

[@gcn]

Top work Louise!

[@richycoles]

great video. Awesome to have a link to the print out too. Any chance of more print outs?

[@hondaridgelineenduser5934]

I prefer to listen to cradle of filth then these beats, but this ftp shit is interesting. I'll do this workout again Cheers from America

[@ednewman2550]

Hardest GCN turbo to date...absolutely ruined my whilst my kid was sleeping.

[@running4fun863]

Again a brilliant session, love it, Matt what do you eat, so much energy . I can hardly say hello. Thanks GNC.

[@kangcoe8083]

What a fantastic work out , realy "enjoy" this work out :p

[@chinobon08]

Muy buen vídeo, soy de Argentina estaría excelente que pudieran subtitular los vídeos al español-latino.

[@siquq]

It is a real brute, as you say!

[@jean-francoisbouillard3826]

thumbs up !!

[@monashomekitchen7399]

Loved it!