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Today's bike session on GCN Training is slow build with a heavy punch at the end. Guaranteed to get your lactate levels high and improve your fitness on the bike, this is one session not to be missed!
Warm Up
2 Mins Easy Spinning (1/10)
- 1 Min 30s easy, lift the pace (3/10)
30s Easy Spin (1/10)
Main Set
Repeat Twice:
3 Mins Tempo (6/10)
- 1 Min Easy (1/10)
Then
2 Mins Tempo (6/10)
- 2 Mins Threshold (7/10)
1 Min Easy (1/10)
- 3 Mins Tempo (6/10)
1 Min Easy (1/10)
- 30s Hard (8/10)
30s Easy (1/10)
- 30s Hard (8/10)
30s Sustain the effort (6/10)
Could Down
2 Mins Easy spin (1/10)
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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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