Sweet Spot Endurance Training | 30 Minute Indoor Cycling Workout
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- Опубликовано: 2 июн 2024
- Build your endurance with this 30 minute interval training session. Manon leads a workout that alternates between mid-intensity and mid-to-high intensity efforts, with a couple of sprints included at the end.
Session breakdown:
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 2 mins @ 3/10 (80 rpm)
03:00 - 2 mins @ 4/10 (80 rpm)
05:00 - 1 mins @ 3/10 (80 rpm)
06:00 - 1 mins @ 7/10 (80 rpm)
07:00 - 1 mins @ 5/10 (80 rpm)
08:00 - 2 mins @ 7/10 (80 rpm)
10:00 - 2 mins @ 5/10 (80 rpm)
12:00 - 3 mins @ 7/10 (80 rpm)
15:00 - 3 mins @ 5/10 (80 rpm)
18:00 - 2 mins @ 7/10 (80 rpm)
20:00 - 2 mins @ 5/10 (80 rpm)
22:00 - 1 mins @ 8/10 (100 rpm)
23:00 - 1 mins @ 2/10 (80 rpm)
24:00 - 30 secs @ 8/10 (100 rpm)
24:30 - 30 secs @ 2/10 (80 rpm)
25:00 - 30 secs @ 9/10 (100 rpm)
25:30 - 30 secs @ 2/10 (80 rpm)
26:00 - 2 mins @ 6/10 (80 rpm)
28:00 - 2 mins @ 3/10 (80 rpm)
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🎵 Music - licensed by Epidemic Sound 🎵
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
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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Спорт
Do you prefer sweet spot or high intensity sessions? 👇
I prefer the "Spot Intensity Sessions with Trainer Manon" 👍👍🤗😎 thanks for that
I wish I knew what frequency to do each… have you considered a higher tier product - an expert that assembles your videos into a season-long format, oriented towards an individual’s goals?
Enjoying all the variations. Cheers team. Keep ‘em coming!
Both please.
The answer should be both for optimal benefit.I would rather do more of the sweet spot though.
Really enjoyed the sweet spot session. There are a lot of HIIT sessions on the channel already, I think you can make more of sweet spot sessions.
I loved it more when Manon was pushing Morgan to his limits.😅🥰
I agree! Some 40+ mins endurance session will be awesome!
9 of 30 for January. Really enjoying doing a GCN training session everyday for January it’s really kicked started my year.
My first session on a trainer! I worked up quite a sweat!😀
I recently moved, and my new gym doesn’t have spin classes. I am so grateful for ALL your videos! Love the workouts, the camaraderie of the team, and especially Manon’s videos!!!! Keep them coming!
I love this session
My first session back after a gruelling hike on Saturday which destroyed my calves 😂 this was a good one, i agree with the consensus in the comments plenty of HIIT evercises already - the sweet spot was 🔥 Thanks Manon
Great ride that never let up the intensity. And respect the sibling encouragement. ^_^
12of 30, feeling better everyday. Thanks to all at GCN
That was an enjoyable session. I really like high intensity but equally it's good to do some sweet spot endurance sessions to build up mental as well as physical stamina. GCN , you spoil us for choice!! Thank you
Best video yet! Great music too! Thanks and keep it up
Would like to hear more about body and technique and proper riding posture and positioning. Maybe show close up videos from different angles.
I’ve ridden my entire life and raced through college. But never had anyone give me pointers.
Thanks again gcn
Seeing Manon and Katie sweating like me shows what a great set this is, for an early Tuesday morning I feel great and ready for the day, BOOM.
Thank you for uploading.
Since I stumbled across your channel, about 6 weeks ago my fitness has improved significantly.
Sweet spot is nice for me as it replicates most of my outdoor rides. Pretty flat terrain where I live in the States. But I do enjoy killing myself on the HIlT sessions.
Yeah, 💯💯😎😎🤗🤗👍👍 Sweet Spot Endurance Training Performance thanks 😍 Manon
Amazing video and thanks for the upload
🔥🥳🚴♀️🚲🔥
Slow but perceptible improvement. Thank you Manon!
Good session well done
I really loved this sweet spot session. It replicates how I want to be riding on the road.
Great one!
Great session! Loved it!
I didn’t realize that you’re in a room with no AC! Now I’m even more impressed with how hard the team works.
I enjoyed the session! The efforts were challenging, and I'm glad I did them! Thank you, GCN!
Thank you for this session!!
Mannon with another mad dash! Woot! 🫶🏾💪🏾
Love 30 minute sessions! That one caught up with you as you went along!
Perfect! Thank you!
Very enjoyable suited me today. Just a comment I am 75 live in West of Ireland sometime windy n rainy so need indoor sessions how about sessions for older people say over 70
Enjoyed the short fairly intense session. Thank you 😊
Love those sprints at the end!
Love the positivity! Super nice well balanced workout!
Loved this class!
Nice session
Great session👏🏻👏🏻👏🏻
Great solid straight forward session, many thanks 👍
Another quality session, cheers Manon & GCN team
Great sweet spot session! Thank you GCN! 💪🏻
Great workout! Mimicked my outdoor rides well.
Defo in my top 5 now, great 30 min session, keep em comin!
This is a great one!😊
Great session 😁
Cool session...thank you..!!
i love the sweet spot workouts! early in the morning, before work... perfect!
Absolutely awesome
Loved it
Thanks team 💪
Wonderful program!
2x doing this one. Love it, thanks GCN and Manon
Tough session. Enjoyable.
Great session, thanks so much! 🤪👏
Really enjoyed this one it was definitely the sweet spot!
Great session! I started really feeling it coming off the pyramid, Thanks!
That was a tough one for sure! But it went by fast!! Thank you.
Nice little ride in the morning before work
Loved it thanks ❤
The sweet spot sessions are awesome! I feel it helps me increase my endurance.
Great workout
Best of our short sessions
Good one Manon
🎉excellent session 👏
One of my all time faves 💯
Loved it 🎉
Super workout
It’s been a good summer and now back to gcn. Thanks Manon for this perfect sess
Both are great. If I had to choose, I would choose the HIIT sessions! Gracias again for a wonderful session!
I not much for indoor cycling, however, I’ve found I can take your helpful session out onto the trail thanks to my phone mount. ❤
Thank you so much!! Keep it coming!!🥰
Both
Brutal! ❤
Nice job you tube ,made all gcn session speeded up
Spot on
Thank you for this session, Manon. It is just what this newbie needed. I am hoping to stay with it to become strong and perhaps get my wish (at 60) for an outdoor bicycle. Lol
I love GCN so much
Nice session. At the moment I like sweetspot more then , HIT. Keep up the good work!!!
Enjoyed, from México city
Tip top dankä ❤
Love this one 😅
Thanks
Many HIIT already on the channel. More spot sessions please.
Oooo my legs and bum feel juicy after this one! Awesome one, coach!
Good one!😅
Excellent one this. The last bit was closer to an actual weekend aggressive ride feel than any on the gnc library so far. Haven't done them all of course.
One can group up the last sections into a workout all its own actually.
Final note: I do most of the wo out on the road where wind direction tends to adjust the PE rating. No biggie.
Good good👍🏻
Both😂 loved this shorter session
HOT & SPICY 🌶️ Great session in the heat 👍🏻🤪
Variety is the best.
Great session, would be good to see what power output one of the crew are putting out as a reference.
Great! 🇧🇷🇧🇷🇧🇷
Thanks ❤Do more
Both are needed
Enjoy the variety of 30 min rides we can do.
High Intensity.
Really liked this sweet spot session the segment lengths, intensity and “level 5 breaks” were perfect. The 30 minute length was good but I could see session going to the 40 minute mark quite easily. Well Done!
Hit for me
what is the song at 17 minutes?
I prefer sweet spot training as I can recover quicker after a session
😭😭☕👍👍
Repeat 2times
Anyone seen Hank?!
😅😅👍☕
Or since I’m old and need all the help I can get 😅
That sucked
This ia not rel its copy and pest