Wake Up And Smell The Lactic! | 25 Minute Sprint Bike Session

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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[@brianw.videographer8392]

Thanks, a little bit of coffee and a little bit of spinning makes the day better.

[@DanielJosephLarge]

The presenters really make this channel so good...Manny Manon and Hank are the best. Look forward to these videos each week!

[@michellesimiana9410]

Time flies when we suffer together. Thanks a bunch!

[@seattlekevin]

Ok, after a few months of doing this video I'm sure it's the GOAT of GCN training sessions.

[@amystephenson3665]

I love that every Monday morning I can hop on an have something new to start my week! Thanks to the whole team including those editing

[@leanneejack1277]

Couldn't agree more! Makes me actually look forward to Monday mornings.

[@leejackson6487]

Love the competitive juices with the team. Got me spinning an extra level!

[@DeepakSingh-pf7sy]

Awesome Hank..lots of energy here 👍

[@leanneejack1277]

Love these new sessions every Monday! Is it possible to put out some 45-60 minute sessions? It's been awhile since we have had a longer one. Thanks again for these awesome vids!!

[@poppy6425]

Hank you're a legend! Love your banter and your workouts, thanks so much. 👍🌟

[@jackiepatane6379]

Monday motivation at it la finest! Thank you team! You help me start my days with a nice sweaty smile! 🤩

[@josephfritzl3310]

Started these sessions at the beginning of lockdown to aid recovery following a bad ligament injury on a £200 amazon special spin bike. I’ve now maxed out my bikes capability with a level 5 heart rate. Feeling fitter, feeling stronger, feeling fast! Cheers GCN!

[@davidquigley1176]

Great thanks. Short sprints at the end really good.

[@kennedymanopolwe5056]

Your videos are Really great and engaging. I almost feel like i am on set laughing and excercising with the team!!!!!!👌👌👌

[@paschi7543]

This was very fun. Never stop producing those Workouts please, its awesome to have someone working with you... ;D

[@alexandradrolet3318]

Amazing session! With the best presenters!

[@barbh3058]

Love this session and LOVE Manny Arthur representing! 🇬🇳 will be looking out for him in more GCN workouts!!

[@judithharris-deans3606]

Not done this 1 4 a while. Soooo good!! Starts carefully & creeps up on u but oh so good 👍🏻. Throwing everything at it at the end🥵. Don’t have 2 ‘hunt’ 4 the motivation as it’s thrown at u in spades. Great workouts! Great presenters! Great channel ❤

[@marcspence8539]

Loving these GCN sessions. Definitely for all ages as I’m 57!

[@amandajohnston2222]

Love waking up to a new workout

[@rayshar7822]

I go more for the miles I can get to each session & still get results! I've been with GCN since around 2016 & love it! Legs are Karate Kick Strong!

[@judithharris-deans3606]

This has to be one of my favourites 😍

[@johnle5554]

Thanks Hank! epic enthusiasm as always

[@samanthahoward5053]

Great session thanks, more please

[@sonyawilsterman310]

Awesome again guys! Nice end to my day.

[@bikerbwoy]

Mani and his traffic light head band?!! 🤣 Good session, 👍🏾🚦

[@sherlycoronado5659]

Thank you for sharing these! They've been life savers because I can fit them into my schedule without leaving my house. Love the energy. Keep them coming.

[@edigygax9747]

Great channel guys! Thanks! (I want Manny's traffic light headband 😂)

[@kevinkerns7651]

Great recovery ride after a long run or ride. Enjoyable and hets the body moving again.

[@ghaffar23]

Another great one to add for my easier days ❤

[@michaelloftus7566]

Fantastic as always

[@pattihuke2992]

One of my favourites

[@stevefroggatt7647]

Loved it, great class😊

[@ehbronner]

That was one of the best short workouts that I’ve done in a long time. Thank you again GCN!!

[@srdelaney81]

Great session thanks team

[@scarlinthompson3240]

Amazing ... great way to wake up

[@peterbrendan8413]

Great session!

[@vukeliciva]

Amaizing!!!!🎉❤

[@parshuadiraja]

Fantastic!

[@matija1027]

More 25 minute sessions please!

[@lg1882]

cc Brilliant!! Thanks guys!!!

[@Mary-vy9bg]

It was great. Thank you

[@timdine]

This finally did it, the bearings in my failing Blackburn trainer heated up and froze solid in the last hard set. Time for a new trainer!

[@susanryals6596]

Good Morning from Colorado! I'm a totally soaking mess. Thank for a great session, can't wait for more!

[@pattycrane1383]

Thank you

[@jodietory1031]

Fabulous thankyou

[@bruce4748]

Good session 👌

[@chrissmith437]

Thanks GCN. Keep them coming.

[@riverdale666]

Excellent! Ones of my favourites when I don’t have much time

[@l.e.5543]

He never disappoints!! Great session!! Keep'em coming!

[@suzyg1136]

Fairly new to GCNT and loving the videos.

[@simonequintao5667]

Great session! 🇧🇷🇧🇷🇧🇷

[@mariorocca9058]

I really enjoy the GCN sessions. Keep up the great work! Loved this session, nice to change them up!

[@gencoleman8270]

Tough endurance!! Thanks again 🇨🇦.

[@arnedeb72]

Great workout! Love most videos you create but this was definitely in the top 3. Keep them coming!

[@patriciamonicadiasluna9591]

Got a good workout to enjoy my Monday, early morning! Thks to the team! 👍👏❤️

[@DAngeloAutoTV]

Epric workout today! The end is the best. Keep it up guys!

[@brianpowell8219]

Great new session 👍Great banter from the team, keeps you going!🚴👍

[@mathieuahhone9250]

Love your training session !! Keep pushing!! Have a nice Day! Love from Réunion island

[@ramonaboariu2613]

Awesome! 😅

[@leblancfilm]

That was emotional

[@megansnopik6540]

great session Hank, you always give me a good laugh with a great workout 👍🏻

[@tanislindberg4829]

Super hard!

[@olliedog09]

Great session, thank you

[@sandeep3545]

Great 👍 Session , Thanks 🙏

[@runningnat8284]

Thank you for this and all the training sessions!!! Son lo máximo muchachos :D

[@lauraking3393]

Loved it!

[@patsyrabdau3187]

Great session!!! This fits into my training perfectly and started my day😎

[@nicolassolano2644]

Great traing!! I had a ton of fun!! Keep it up!!!

[@skiddymark]

great session! thanks again

[@jakelake5120]

Love it!!

[@marcstevenson6879]

Amazing session Hank! Loving Manon’s lack of answers! Good to see the presenters going hard!

[@alievans1293]

Great session- find it hard to keep cadence at 80 when standing up- any tips? Thanks!

[@callumf-l7932]

I find if I add a gear/resistance I can keep at 80

[@arttrejo3201]

💪🏽💪🏽💪🏽

[@tamarabartolo9185]

Hello James!!!!!

[@markriley2733]

Ouch! In a good way

[@karenskingley6939]

Enjoyed session thanks guys x

[@martinmainusch6719]

I have a question about your kickr trainers. What are the settings/ mode that you are using for the sessions? Getting my kickr next month so this information would be quite useful for me... 😃

[@vivicmp6018]

🥵💪🏻👏🏻

[@frame3215]

Love the session but didn't fell so tough.

[@emilylewis879]

What’s the song in this video?

[@gillbrown4077]

New sessions every Monday? Yippee, looking forward to longer ones?

[@goodeyb]

Enjoyed it but the on screen instructions (RPM & effort level) didn’t match what Oli(?) the instructor was saying, particularly after the first 6 out of 10 part through to the end.

[@andrewrowat7065]

TBH I found this to be one of the least satisfying GCN sessions. A supposed 'Sprint' session yet the indicated RPE never goes above 8. When James attempts to get some inspiration from Manon she takes a long time to respond and then hardly utters a word whilst at RPE it shouldn't be that hard. I've loved many of GCN's sessions from the past but this is not an inspiring one. I know that I can customise it to suit my own needs but I might as well re-watch an old race and follow my own session. The old sessions with Matt or Simon climbing outside, or more recently Connor, are far more inspiring, helping me to push a lot harder, this one isn't one I'll repeat thanks.

[@callumf-l7932]

!

[@estgonzable]

Avoid using a cyclocomputer on a recovery ride. Only attention to the road and landscape.

[@JS-yi6wm]

Fake news. Not a lot of sprints but still a good kick in the pants. 👍

[@jennifersankar1398]

Volume on 0 .Got through session.