Tempo Efforts With Sprint Finishes | 30 Minute Indoor Cycling Workout

Whether you're working on your sprint power or sustained tempo, this workout covers it all! Manon takes you through intervals focusing on building fatigue with a sprint to finish off your legs.
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 1 mins @ 3/10 (80 rpm)
02:00 - 2 mins @ 4/10 (80 rpm)
05:00 - 1 mins @ 2/10 (80 rpm)
06:00 - 2 mins @ 5/10 (80 rpm)
07:00 - 3 mins @ 7/10 (80 rpm)
10:00 - 0.5 mins @ 9/10 (100 rpm)
10:00 - 1 mins @ 2/10 (80 rpm)
11:00 - 2 mins @ 7/10 (80 rpm)
12:00 - 3 mins @ 5/10 (80 rpm)
15:00 - 0.5 mins @ 9/10 (100 rpm)
15:00 - 1 mins @ 1/10 (80 rpm)
16:00 - 2 mins @ 9/10 (80 rpm)
17:00 - 3 mins @ 6/10 (80 rpm)
20:00 - 0.5 mins @ 9/10 (c rpm)
20:00 - 1 mins @ 2/10 (80 rpm)
21:00 - 2 mins @ 3/10 (80 rpm)
26:30 - 2 mins @ 2/10 (80 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/gcntraining
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[@henk96]

First GCN workout after Covid. My inner demon started casting doubt during the final piece. After the 2 min at level 9 I was close to pressing pause and Manon timely said don’t even think about quitting. That truly kept me going. Thanks Manon and crew for holding this 50 year old guy in British Columbia accountable to himself.

[@jfk1403]

Great session, Manon, thanks a lot! Did it together with your recent "Hard Core Sprints" and so ended up at appr. 60 minutes in all. Would love to see more 45/60 minutes low cadence climbing sessions. How about that? Kind regards... Jürgen 🇩🇪

[@ottaviocasale7250]

Great session. Music really helped 🎉

[@andrealewis514]

I love this one! Perhaps make a 45 min long with the same format? :)

[@emr7829]

Great session! Really liked mixing it up! Thanks GCN team!

[@venuscarpenter7114]

Spicy Indeed ouch ♡loved every minute of it.

[@user-mz5no2zq7d]

Thank you Manson 😅 A tough session but great to blow those cobwebs away!

[@bridgetg1916]

Thanks for another great day with a new training session! Keep them coming, please!

[@running4fun863]

Love Maddy , been doing these training sessions for now three year and have watched her grow up . Thanks for being so inspiring .

[@northernpacifica]

Love this one Manon! ❤

[@MrSmid888]

Enjoyed that, good mix up. That 2 minute 9efforts a killer. 🎉🎉🎉

[@Tomi_janet15]

Great video and I really enjoyed the session🔥🚴‍♀️🚲👟👟🔥🔥

[@sparx550]

Christmas Day workout done. Looking forward to my chestnuts and sprouts. Merry Christmas to one and all.

[@limalliano]

Loved this one. Manon is the best! Thanks for encouraging throughout

[@sparx550]

That was Fabarooney! Merry Christmas to all at GCN.

[@amiehoult8773]

Love maddy. Great work thanks so much. I can't get to a gym but this is soooo much better 👍

[@user-fq2dz5qn1x]

Thanks GCN. ❤❤

[@isaacmm1407]

Thanks for such nice training. I am recovering from a long lasting knee injury and truly need to loose some weight or no one will ever look at me again. Greetings from Costa Rica

[@olivermars8715]

Tough but good start to the day 😊

[@gthyssen1657]

Thanks Manon for that great workout. Did that one this morning instead of going out for a run on another very rainy day and I enjoyed it. Perhaps as someone suggested further down adding a 4th effort block could be an option. Cheers

[@rgh622]

Outstanding session, thanks Manon!

[@lynnbrown7293]

Fantastic. Interesting and challenging. Good job

[@adamdodo7160]

Fantastic little szechuan. Thank you for the great content

[@marciwilson3827]

Thanks, Manon, for another amazing session! Love all your videos!!!

[@liamrowbotham2452]

Really enjoyed that session. Thank you for uploading it.

[@Danny-nz9fh]

Great session, Manon . 😅😅😅

[@AnonAnon1]

Hey, great video! I really loved doing this. Please keep making them Manon.

[@rochellemolloy8895]

That was great! Enjoyed the variation and was pushed hard especially in that last set. Thank u all again x

[@judithharris-deans3606]

Enjoyed the A LOT! Thx guys

[@Carl-to7so]

Excellent. Your reminders to push came at the right time, every time! Thx

[@DJMcCabe3]

This was an amazingly short and difficult session! Gracias!

[@paladin911]

Very well-designed and led session. Not too intense, but not too easy. More of these please!

[@patrickwong4824]

Just did the session very enjoyable, especially the 2 minutes 9/10. Great fun, thanks again.

[@taniaserra5293]

Love it Manon and love hearing about Maddie's experience. Keeps my mind off the pain! Merry Xmas guys ❤

[@karenskingley6939]

Great short session these fit perfectly with a Busy schedule loved it. Thanks Manon and team ❤

[@Volvo5200]

True

[@arcangel7097]

❤❤❤❤ this session Maddie is marvellous her advice 🎉🎉🎉🎉🎉

[@stacyalbinleone9418]

Amazing

[@nicotidot3186]

Good one!

[@noellemags]

I usually go for 20-25 minute workouts so this was a great bridge to motivate me to go for a 30 minute ride.

[@allynaeward8863]

Thanks team! 😅

[@markiahartley4567]

Thank you 😅

[@pegsmolina]

Great workout...could you do a 60 min indoor hilly ride workout?

[@gabrieladavila779]

Nice🎉

[@changchup]

Whew, that last sprint hurt! Great session so thank you Manon and all. Do you have a long, like 50 minutes or more, zone 2 session?

[@tomroman4674]

Great session! Anyone seen Hank?!

[@user-xs3hi2cx8c]

Great session. But as a 75 year old guy trying to stay fit, it is tough keeping up with the youthful riders in Your video. Max

[@sparx550]

Number 6 of 30 in January.

[@kamilkostrej]

cool! How should I set up / follow having TACX Neo Smart 2T trainer?

[@margarethollingsworth4770]

Sweet, but just a bit too short. Could we get something similar that’s 40 or more minutes? Thanks!

[@adolfoecs]

Do you use the wahoo roam power level to set it ?

[@chuchi1881]

When long sesión...for Christmas 😂🫢

[@Chriskibata]

❤❤❤❤❤❤❤❤❤❤

[@bsbstrengthgym7242]

Was a nice session, try shorter cues, less talking in between, concentration is some times real hard when you over cue or thinking you have to talk.

[@annatinker2791]

A bit too easy - needed more sprint intervals!

[@dazzerpaul4302]

Tough

[@stephenlawson7846]

Manon great, please put Maddie in mute