Sweet Spot Intervals | Indoor Training On The Passo Giau

Join Simon for another training session on an epic Dolomite climb, this time we're doing sweet spot intervals on the Passo Giau. This session is sure to increase your threshold power.
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Today's session consists of:
A 3 minute steady warm up
4x intervals
4 minutes of active recovery
4x intervals
A 3 minute warm down
Each interval consists of:
4 minutes at sweetspot (thats roughly 90% of your threshold power)
30 seconds as hard as you can
Let us know how you get on with this training session in the comments below 👇
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/uF
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.
Watch more on GCN...
Race Winning Intervals gcn.eu/falzaregointervals 📹
Hill Sprints gcn.eu/hillsprints 📹
Photos: © Bettiniphoto / www.bettiniphoto.net/ & ©Tim De Waele / www.tdwsport.com
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Leave us a comment below!

[@lyndawkswks853]

I know this is a few years old now but Keep coming back to this training session over and over again, by far my favourite of all bike training sessions. Thank you lads 😊👍

[@acanfield87]

Agreed--this one is a keeper! I've replicated this on my Rouvy and MyWhoosh.

[@user-bc4pv4lf3n]

This style of workouts so much better than the current style! Makes it so much more enjoyable and motivating than a bunch of people on bikes in a room listening to the sexual tension between Hank and Manon!

[@jillianhicks3793]

Well, I find I sweat more with these sessions because it's closer to riding outside and there's no effort level 1 breaks.

[@rtaylor8322]

GCN Training videos have changed my whole perspective on indoor training! I've had a 20+ year old trainer hanging the garage and it probably had less than 200 miles on it and I'm being generous. This past winter I brought it in, set up a computer to watch GCN Training videos and see if I could tolerate riding a trainer for more than 15 minutes. What an eye opener! I'm older and long warm-ups/cool-downs are in order, so I start with watching past cyclocross races (my Dutch is improving!) for the first 10-15 mins, then switch to one of GCNs videos followed by a cyclocross cool down. An hour + is do-able, painful, but do-able. Thanks so much!

[@Urgentino]

Thanks Simon. Moltes gràcies. Thanks GCN. Not Panda, not Avast nor Mc Afee. You'r the best antivirus. Us estimo nois i noies.

[@meganstaropoli2883]

Came back for more with Si! Kicks my but every time. LOVE IT! Commercials suck - I’ll never buy or participate in any of what’s being peddled so their effectiveness is NIL with me!

[@Juan-xb1bz]

I’ve been doing polarized for a while and did improved, but since I have got into sweet spot, and particularly this session, I think I am getting much more of my little saddle time. Whilst polarized may be best for pros and people with a lot of time to ride, it would seem to me that sweet spot is the best option for the time crunched cyclist…Thanks very much GCN for your great sessions!

[@CatecismoGuafalupeConf1]

Just great , thank you from Miami

[@aidanodonnell426]

GCN, has to be the best training channel out there. 17kg down over the lock down all thanks to these work outs.

[@kottkecoaching]

Great session for zone training. This is a cornerstone training session.

[@jamiewilson6631]

This and VO2 max are my favourites. Keep them coming GCN! 👍

[@paullewis-canlan3869]

Good to see the content of the session in the description again. Love that. Thanks GNC!

[@AndAbr21]

Great session, thanks. Looking forward to some floating sessions on the road, rather than my usual ˋˋfloater“ sessions that are a whole different thing! Still love that you account for those of us who haven’t go all the training gear, thankyou.

[@terameeks2023]

Challenging ride but the scenery made it much more enjoyable. Nothing like that in my part of the Midwest. Inspiring views and great coaching. Big 👍

[@sunnyincambridge]

I keep coming back to this workout like a fix for the italian travel I'm missing. C19 pandemic sucks but GCN is my outlet here in the USA.

[@andrewcole3842]

l love this combination of fab scenery and interval training :-)

[@craigstrom8136]

Love it. Great session for my winter indoor training.

[@iaindavies-moore5061]

Always a pleasure to train with Si R. Im a nurse so early starts and late finishes. These sessions are perfect for me.

[@smunisteri8994]

Love the combination of motivation and the great views!

[@moparkev1]

Thank you soo much for the amazing content! We dug it! 😎🏁

[@claudinemendiola4991]

Hello from the Philippines! Killer training session!! Please create more sweet spot trainings!!

[@kgreenski7]

Love this one! Definitely one of my favorites to do

[@robwhite7976]

Savage sesh, can definitely feel it in the legs now..Thanks GCN!

[@teresacrossfield1986]

Brilliant workout, great encouragement when you need it.

[@renehernandez3391]

Great great great !!! Keep them sessions coming

[@alexgalpin8497]

Great session as usual👍

[@meganstaropoli2883]

Did this again today with you, Simon. =) Man, those 4 minute "sweet spots" are tough! I picked out the mile/km markers and congratulated myself every time I reached one. Broke down the ride and made the climb/time go faster! Love the scenery and am inspired to one day get there myself! Maybe I'll have the privilege of having you pass me by! =) Thanks again! =))))

[@debraduccini9799]

excellent work out! I felt every stroke and turns up The Passo Giau! Thank you

[@stevereynolds547]

One of those most scenic roller workouts I've ever ridden. Thanks, Si!!

[@martinraffel9206]

Thank you soo much for these sessions. As much as they hurt they are amazing during this period of time

[@farsati1]

Fantastic trainning video. Thank you very much!!!

[@daniellecaggiano1368]

Love this session! Great instruction!

[@casual1699]

Awesome session. Thx GCN

[@charliecarabello3942]

This has become a 'go-to' session at the beginning of the my year for the last couple of seasons. As time crunch as I am, it ticks all the boxes for good early year load with out going bananas.

[@mattcollisphotography3304]

Awesome. one of my fav GCN sessions

[@matthewbuckley3890]

Absolutely love these sessions while I’m stuck offshore can’t wait to get back home on my new bike and see if f Iv improved

[@bethi5978]

Great workout. Love the explanations about why you do what you do in a session. Keep them coming.

[@seasart]

Great trainning, thank you guys! Keep rocking!

[@robertlacasse]

A great workout! One of my favorite GCN training sessions. I do it on regular basis during the off season on my indoor trainer. Thanks GCN!

[@sjdb5790]

Just finished it for first time. Was great for me!! Thanks, Si!! You’re a great leader and you definitely helped me get through it.

[@LS-xm9hg]

Back to this during lockdown, forgot how good they are 👍

[@123chaff]

One of my favourite workouts but still does my head in around half way up. Excellent. Thanks Simon.

[@armahthetrainer]

This felt like a workout. Nice coaching. I loved it. 🚲👊🏾💥💪🏾

[@ericl2339]

Perfect training session for a quick workout over lunch. Good work gcn!

[@tracimorrison6161]

Really love the videos combining an indoor coach with an outdoor venue. Thanks!

[@tummyfullfigger9291]

Great workout! What a beauty way to wake up! Thanks fellas!

[@tomroy3667]

Really enjoyed this one Si 👍🏻 Great commentary too

[@gemmamcclelland288]

Longest one I’ve done & loved it!! Thank you for helping me through lock down

[@paullewis3880]

Great training session! Many thanks

[@derekbryczek4992]

Fantastic session same like any other fromGCN, Thank you guys!👍🏻

[@bobscarle]

One of my favourite training videos.

[@conorclancy9081]

Love this session

[@giastone7541]

Now my fave session of all time!!!!

[@susanallen8398]

So good. Love these guys

[@siquq]

great session. i haven't done this one in a while, and it really got me!

[@kisooya1]

Loved the session. Simple but a complete workout.. and not boring... Thanks GCN~

[@marcsanford1916]

Great session! After taking 2 weeks off this is exactly what I needed!

[@nor3bo]

Sweet Spot Intervals; this is still one of my favorites

[@suzanneberg1205]

Just great! A treat a workout a pleasure!❤

[@nicotidot3186]

Awesome session. Thanks

[@trekhardfilms]

Another fantastic training session! I am really enjoying the variety of sessions and enjoy your talking throughout as I learn a lot from it.

[@LowCarbHighFatLCHF]

Thanks. Excellent session 👍👍👍

[@tiago_als88sousa2]

Amazing indoor train session. Thank you very much for sharing 👌👌💪💪

[@philipplorenz9485]

Thank you Si and Matt! Great session to re-build my form!

[@itshim3837]

Another brilliant training vid. Scored 9/10 on my barfometer.... nearly hurled on the garage floor after final sprint!

[@jeffhilovsky3727]

Great workout....great scenery! More like this!

[@rpriceutube]

Great workout Simon, thanks, especially enjoyed revisiting Passo Giau which I did several years back while doing the Sella Ronde! Favorite workout so far, keep them coming.

[@marekdeamud9327]

By far my favorite GCN training video! But I love them all

[@paulbradbury4397]

This is one of the best you’ve done, and I enjoy all the training videos you do. Keep it up!

[@gcn]

Thanks Paul, glad you enjoyed the workout!

[@BlackFlag111]

Love these older sessions.

[@zoyazeeshan2922]

This is definitely my fav session so far!!! Sweating thro and thro

[@user-mk6wm4ul4o]

YES! Great workout

[@tacoma1309]

Hi Simon (again): Just wanted to say, Yours is still the best workout: It is flexible--you can do it fast in a lighter gear, or a little heavier and slower cadence. You can go 100 rpm in the 30 sec interval or stand and climb in 2 gears up. Your workout is more like real riding in the hills. Thank you again sir! randy c

[@sameerpremji7584]

Great workout to start the day with!

[@trekhardfilms]

Awesome sesh, please make more!

[@kirstenemmanuel7120]

Awesome workout, great training for group rides😊, Love the scenery

[@jamieclarke1952]

Great coaching by Simon, just the right tone and frequency to be clear and motivating

[@sandrakerr4701]

Excellent session!

[@Garythenoo]

Hi. These training sessions are great. Can't keep up just now. Recovering from serious knee injury but vids are helping me. Thanks. Gary.

[@jdbaggins92]

Still brutal, thanks GCN for the great backlog of workouts.

[@patriciaferrer6952]

Loved it! Great cardio for 🎾

[@9weeds]

Omg.. hard. Loved this, thanks!

[@groughty]

Great session, cheers

[@josephjones6954]

Enjoyed the session! This will be a good workout to include in my weekly routine, thank you for making this available. Joe, Ohio USA

[@jennifersmith3538]

Love this session!

[@exasiarower]

Great session - thanks!

[@andrewh3778]

Thanks for the training session 👍 love these outdoor virtual road videos, would love some new ones of possible.

[@stanislavvlasov6855]

I like this training session. Thirty seconds sprints are fantastic. Thank you, GCN.

[@kristenbrook897]

Thanks Simon, great training session. Liked the fact you go straight back into it after the intervals, no recovery. Good training for mounting biking as well

[@lauraking3393]

Great session

[@warrenbentley2407]

I have just come across this video the last time I completed it was a couple of years ago and I really enjoyed it found the last effort really hard but Simon kept me going and the scenery was stunning keep it up boys

[@helenshaw1665]

Brilliant workout

[@lukaoblak5668]

Great session. Me and my wife loved it.

[@vanessatowning5673]

Great workout, beautiful part of the world. Thank you!

[@gcn]

Glad you enjoyed the session!

[@matthewgill5811]

I love this workout. Si is the man. I've even taken to making this one in TP and riding along with him while Zwifting (granted, I made it 4x4 efforts to even it out), but the motivation of a ride along parter is tops. Thanks GCN for making these!

[@eileensutton9084]

My three biggest addictions, my bike , my coffee, my GCN peeps. Thanks for another great year!!!

[@gcn]

Thanks Eileen, have a fantastic year as well and thank you for all your support :)

[@gavinkelleher294]

Great session. Love Si Richardson and his dry humour!

[@JamesManthorpOnline]

Thanks Simon for another epic training video. Cranked this one out with my partner in the gym on a wattbike. 💪💪💪

[@ryanjensen1458]

A new and interesting twist on intervals for me. I liked it a lot!

[@zathlonzero2437]

Real gruelling session. Loved it! Kept up with you and didn't drop any gears. Did the workout on a spin bike in my garage. Great music choice too, the up beat sounds in the thirty second intervals really get you going. Thanks guys for a great workout.

[@edricketts6887]

The gear selection info is really useful , as i don't have a power meter and really helps to find the right exertion level.