The Full Pyramid | 30 Minute HIIT Indoor Cycling Workout

Pyramid set of one-minute intervals increasing from 1/10 to 10/10 then back down to 1/10. Manon is joined by Nathan, Katie, Maddie and Morgan for this HIIT indoor bike workout. Get your water and towel ready… Let's go!
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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.
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More workouts with GCN: gcn.eu/gcntraining
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[@craiggalway1768]

My fave gcn workout!” Nice and easy ….wait!”

[@jfk1403]

A great one as an after-work session, well done Mannon! 8 to 10 was hard, but coming down from 10 to 8 and 7 was even harder. In the end I didn't need 3, 2 and 1 though, stayed on appr. 4/5 for the final 5 minutes. Thanks to the entire team. Jürgen from 🇩🇪

[@jwolpert1310]

Love these 30 min sessions! Thank you GCN team.

[@alexishester329]

❤ brilliant Monday morning session. Thx Manon!

[@markiahartley4567]

Happy Monday evening. 30 minutes went by quickly. Thanks!

[@matthewtodd9287]

Damn near killed me! Thank you. I love it. ❤

[@tabby478spot]

Second time doing this session, which I loved. What blows my mind is that I read 30 miles on the road every day pretty hard. Yet, in the GCN sessions I cannot get above 90 in the high gears for very long but I am not giving up on this goal. Thank you Manon, Hank and Connor for these great training videos!!

[@angieneal7362]

I recently discovered your workout channel. Thank you for great content and for making it available to all!

[@tomroman4674]

Nice ride to start the week. Definitely tougher to turn it on after that extended warm up.

[@hilser77]

Wow. That was hard but great. Gonna keep doing this for a while! Level 9 was a killer!

[@poppy6425]

What a fantastic session, thanks so much! 👍

[@christallica41]

Phenomenal as always. Thanks Manon and team for helping me through this one. Challenging but fun.

[@schwamar]

I love your indoor training videos. I ride along with you everyday when I go to the gym. Thanks for all the motivation.

[@rainbowblue2049]

Absolutely loved this I never sweated so much Looking forward to doing it again Monday. 😊

[@jackiepatane6379]

That was a lovely session! Great kick starter to get going 😊

[@christallica41]

Challenging!!! Thanks guys. Keep up these amazing videos. Always fun

[@amybeardmd4570]

Finally a real cycling class! So glad I found y'all.

[@Happy_girl987]

Amazing workout, intense but loved it. great way to start the day!

[@julieharmon5275]

Super fun! That went so fast!

[@turcovfx]

Nice training. Love ur classes and Ur enthusiasm. Thanks GCN

[@cher-anntexter1277]

Great session! Going up wasn’t so bad but coming down was a killer! Loved it!!

[@MrBen_]

This was a fun session to follow! Thanks 😊

[@yasminesanchez9877]

Your channel is saving my legs. Beating the poor blood flood and feeling alive ❤

[@jennifersankar1398]

Love your session keep doing 1new every week.thanks❤

[@juliebarber5495]

It's hard but quick. Great workout!!

[@jennifergehrlein5664]

This was a great ride! Going up the pyramid was awesome. Coming down was a lot more challenging than expected 😂

[@alexwright2380]

Wowsers! Great session. L10 from the top of the pyramid down to L7 I reckon! Will defo do this one again, thank you GCN crew

[@MrJgnelso]

Good session, thanks all!

[@AnnGagnier]

Great lesson, thank you team!

[@Oni_Dean]

This was intense, I love it! 🙏

[@matthewoconnor2593]

Love this one.

[@amyreynolds8607]

Loved this! Feel like I got to level 5 and the sweat started pouring!😅 Thanks GCN!

[@FranciscoViteriTorres]

Exigente, dinámico... muy buena rutina!

[@junebiss8180]

Excellent fast workout!

[@bettimentzer6099]

This was excellent. First time here. Thank you.

[@kelseylouise73]

this was sneaky hard!!! so enjoyable tho compared to traditional HIIT sequences. thanks again!!!🎉

[@davidburnham6332]

Thanks Manon, very enjoyable. Going up is hard, coming down mentally challenging, as you want to make it a lot easier, but to get a benefit you have to stay determined.👍

[@peterbrendan8413]

Great session!

[@PatrickSmyth]

Great session. Enjoyed it.

[@bruhmoment6610]

Brilliant session well done to all

[@TheFredhbz]

Thanks for this session 💪💪💪

[@dannielmarquez7549]

excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México

[@damienfarrell8805]

Great stuff, thanks 👍

[@dida6972]

Well done guys. I enjoyed the session. Thanks Manor and the crew🎉🎉🎉🎉❤❤

[@monicaebianca]

Your training session is so amazing. Keep it up😊

[@suefugle9465]

Great session ❤

[@grafitis3]

great session! done it from portugal!

[@irenebandstra3819]

Awesome short session

[@ruthnonde9003]

Had a really good session!

[@talokend4874]

Great workout, deceptively hard!

[@dazzerpaul4302]

Great session

[@siquq]

Good session. One good aspect of the pyramid is that hard effort does not end after the peak effort, just like on the road. Usually on the spin bike, one gets used to an absolutely low effort to recover after a peak effort.

[@lucianoalves2620]

Ótimo treino 😊

[@kirstydixon6507]

Loved that. 🎉

[@user-jf5dr7ky1r]

Great lesson

[@SBoots29]

Great workout:

[@alansmith2593]

Yeeoo rad work out Manon A tough 30 mins. Was ready for the chocolate oat milk :)

[@lilbranden03]

Was not as easy as I thought it would have been. Finished effort level 10, but to keep a good cadence at 9, 8, and 7 was brutal

[@gabrieladavila779]

Thank you, !!

[@craiggalway1768]

Every time I do this love it …..

[@andregarner2608]

Great session. Adding an extended threshold effort on the way down at 7 or 6 could be a challenging addition.

[@arcangel7097]

❤❤❤❤ the session

[@rebekahduncan9967]

Was pretty good, was thinking wow what an easy set until 7,8,9,10 😅 thanks heaps

[@javamartin52]

Deceptive, but well worth the time. Thanks.

[@joandrobrobinson7551]

I like it!❤

[@Tomi_janet15]

So good and thanks for the upload! 100rpm was a killer 😂😮👟🔥

[@felixderfrosch]

Happy 🤗😎 👍👍 start to the week 😍 Manon, I am grateful to you for your 💯👍👍🤗😎 The Full Pyramid Performance, 😎🤗 black GCN training outfit, a beautiful smile, a perfect start to the week for me, have a nice Monday to you. 💚 Greetings Felix

[@suziesweeney1056]

Great workout, thank you & a little brutal too🥴. Would love it if you could make a 10-20-30 HIIT session: 30 seconds slow cadence, 20 moderate pace & 10 seconds hard. Repeated with little breaks in between for 20mins. Supposedly a good approach to interval training. Apologies if you have already produced one like this. You have an amazing catalogue of sessions. I think I’ve tried most but then I spot yet another I haven’t done.

[@mohammedalaoui3701]

I love it

[@flanners41]

3 weeks in Greek Islands....first indoor sesh! Cheers

[@davidquigley1176]

Yaroomba to Noosa at full pelt. Endorphins hitting in now.

[@FranciscoGonzalez-dp5dw]

I am pouring sweat.. just fantastic.. fantastic.

[@mikeboustead6385]

And it started out so easy! 😅

[@claireforsmann7745]

Thank you from grey and rainy Germany.

[@keggek5763]

All the training is great. Anyway to simulate a race?

[@adamdodo7160]

Was a great session the top of the pyramid catches you off guard. But enjoyed it.

[@alexrhughes]

Enjoying this in the U S and A

[@spencererickson3722]

Great workout - Pyramids are always a trap!

[@valeriou.5592]

It's always a pleasure to ride with you....

[@MrSmid888]

“Make sure you’ve a fan on” sounds like “let’s train with Manon” 😂 liked that seSh

[@stacygodnick5611]

Love her!!! More w her leading!!!!

[@kevinwhite7647]

I really appreciate GCN. This was a great workout.

[@emilyworthen8610]

Great for practicing an extended climb. Super hard to not just drop down to level 3 after the level 10.

[@notchadad]

Up up up!

[@thor4318]

Liked this a lot nice to do something different

[@alexanderfarazdel5929]

Nice

[@Ryanzab]

Spiiiicy. 🌶️🌶️🌶️🌶️

[@bkabse]

This was a great workout! New here and to cycling. Can someone please explain the terminology? Cadence, RPM, effort and watts? When the screen says level, does that mean I change my gear to a harder level? So when it’s at ten I’m in gear 10?

[@tommymc091]

Great ride as usual! Thanks, y’all! Anyone have the song at 24:25?

[@wiz1467]

Killer wirkout

[@jimcrants7517]

Nice workout! Mislabeled (high intensity? Sure. Interval training? No.), but nice!

[@user-gl7nc1qy3o]

❤❤❤

[@AWW1946]

I'd forgotten how hard this one is. Well done Manon.

[@thisismyname007]

Level 10 must not be so hard if Manon can still chatter away!! 😅😅😅

[@FABYBLUE2000]

I have a spinng bike. Is it ok to do this kind of riding with it? I find this perfect for my knees.

[@samrowswell7984]

That was tough. I'm rehabbing a fractured right foot and spinning is the only cardio I can do without the foot hurting afterward.

[@moyanize]

Greeting from Malaysia Sweat like shower 🤣🤣

[@user-uj9fs1wm9j]

### 7-Day FTP Improvement Training Plan: #### Day 1: Endurance Ride - **Duration:** 2 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to build aerobic endurance. #### Day 2: Threshold Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 3 x 10-minute intervals at 90-95% of FTP with 5-minute recoveries between intervals. Finish with a cool down. #### Day 3: Recovery Ride - **Duration:** 1.5 hours - **Details:** Ride at a very easy pace, around 50% of FTP, focusing on spinning the legs and promoting recovery. #### Day 4: Sweet Spot Training - **Duration:** 1.5 hours - **Details:** Perform 3 x 20-minute intervals at 85-90% of FTP with 5-minute recoveries between intervals. Warm up and cool down accordingly. #### Day 5: VO2 Max Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 4 x 5-minute intervals at 110-120% of FTP with 5-minute recoveries between intervals. Cool down afterward. #### Day 6: Tempo Ride with Sprints - **Duration:** 1.5 hours - **Details:** Alternate between 10-minute blocks at 80-85% of FTP and 10-second sprints every 5 minutes. Complete a total of 6-8 sprints. Cool down afterward. #### Day 7: Long Endurance Ride - **Duration:** 3 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to further build aerobic endurance. Break the ride into manageable segments and stay hydrated and fueled. ### Notes: - **Warm-Up and Cool Down:** Ensure to include adequate warm-up and cool-down periods in each session. - **Hydration and Nutrition:** Stay properly hydrated and fuel your body with carbohydrates and electrolytes during longer sessions. - **Recovery:** Listen to your body and prioritize recovery between sessions. Get enough sleep and nutrition to support your training efforts. Feel free to adjust the duration and intensity of each session based on your fitness level and goals. The key is to gradually increase the workload while allowing for sufficient recovery to see improvements in your FTP.

[@grahamfost1]

Loved the session, tough like all the GCN ones are! One minor safety quibble would be not to suggest a max heart rate of 190 BPM...I'm 64 and my 'red zone' is roughly 150-160, based on my age. My twenties are long behind me!

[@dinaklancir]

👍