Cadence Training With GCN | Over/Under Interval Workout On The Passo Sella
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- Опубликовано: 26 сен 2024
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Join Matt for a great session aimed at improving your threshold power. Today we're doing over/under intervals up the beautiful Passo Sella.
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In association with CycleOps.
Over/under intervals involve efforts above and below your threshold, which is a really effective way to increase that threshold power.
The session contains:
A 3 minute steady warm-up
2 minutes at tempo
20 minutes of over/under intervals
3 minutes steady cool down
The intervals contain:
2 minutes slightly above your threshold, this should be hard, but a power you can maintain
1 minute steady riding
Each 2 minute over threshold interval will be ridden at a different cadence: First interval at 100rpm, then 90rpm, 80rpm, 60, 80, 90, and then the final interval back at 100rpm
Let us know how you get on with this session in the comments below 👇
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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Leave us a comment below!
Let us know how you get on with this training session in the comments below 👇
Horrible video
Horrible video?...I guess cause it inflicts pain!, but the video looks good...so get out of here...Aaron. Is a free cycling workout!...and looks good, I will try it..would it be possible to get an equivalence scale of efforts to FTP%? Cheers
Can you show the inclination, so I can duplicate the ride with the smart trainer? Love your real life rides, feeling on the road myself 😀 suffering on the trainer is getting easier!
I know it may be a bit personal, but I'd love it if your wattage was displayed on the screen. That way I cod race you!
Hi, thank you for the training video, but I just wonder what should be the normal power output riding at these cadence, shouldn't that make a big difference too? Thanks.
came here for the pass sella. was there one week ago. now it's cold and raining outside. but not in my heart.
Done GCN for a year or so now, but this must be my favourite session, can't believe I only just found it. Thanks.
This is a classic! I’ve been doing this one for years and I’ll never take it off my list. Well done Matt!
Same!😅
So I just finished this one. Don't let the 28 min time fool you... This is absolutely brutal. Harder than most of the 40+ min ones. Hats off GCN, had a blast suffering with you.
Daniel Czirjak thanks! 💪
Matt, did you know the Dolomites were actually millions of years ago the bottom of the sea! In that respect its quite amazing you now need so much effort to go to the beach!!!!!
Thanks Matt and team.
Matt- please come back. Love your work outs!😅
Matt is a suffer machine a real terminator!
Fabulous session Matt! Thank you 😅
Recovery effort today ,recovering from HIIT sessions. Gentle.
stunning workout
This is a great recovery ride for runners. Short, not a killer though. Great scenery and motivation.
Love love love this!!!! These mountain rides are addicting!
This was awesome!! Have done this training and I was suffering hard. I Love it :)
I just have a small remark for improvement. I am watching those training videos always on a small tablet or netbook. The audio quality of those are not the best, so sometimes I have the issue that I cannot hear what Mat (or Si/Dan) are saying and I don't directly know what to do next (e.g. paddle faster / slower at level X). For me it would be really helpful if there was a little indicator with the information what will happen in the next part. Something like Zwift is doing. I mean it is not necessary to have the complete workout listed in the UI, but just the next part after the time is up. For me at least, that would be sometimes really useful :)
anyways, thanks a lot for those amazing videos! Keep up the good work!
Used this as a counterpoint to Shorter interval HIIT sessions👍
One of my favorites
I did this one tonight. Great interval 💪
Right. Rode off the right side of my rollers at the 8 min to go mark, where that bus is passing around the curve. Stayed upright, but still not happy I got *that* immersed into it.
Did this, last night. Awesome and intense! Loved the changes of cadence with same power.
That white Nissan looked like it was in your way, deliberately..... 🤔
Nice video, as always! 😃 👍
Super! I love the ~30 min times. Any longer and I feel like I don't work as hard.
I love you guys!!! never stop making vids..
Just finished Si's sweet stop with intervals session. Thank you so much. Great session. :)
Matt, my Hero! Sweat on the frame at 19:42!
Matt , super session , didnt seem long ( time ) but certainly felt it ( Muscles) great to have somebody encouraging you to push .
Best way to start my day! Thanks for another insane workout
Super merci. du Québec, montréal
I know my power will be different than yours GCN, but it would be nice to see it on the screen so I can see how much different the numbers are at each of these levels you describe like threshold, tempo, warm up, etc.
Brutal I like it 😂
Love these training sessions! One request, please turn down the background music a bit. Thanks!
Turn Captions on.
Love it! Wondering which gnc to do today and so glad I picked this one, ouch!
First thing i saw was a big "level 10" on the screen. Turns out it was an advertisement for a random video game. GCN is not trying to kill us newbies right off. Good thing :'D
I FUCKING LOVED IT!!!
Top train 💪😅😅💪
I'm loving these videos quite a bit but I wish the background music was toned down somewhat. With my basic and rather noisy trainer I can barely hear the comments, unless I turn the volume way too up for my liking (and my neighbours'). The previous year's videos were better in that respect.
Completely agree!
I too have this problem
What happened to the audio? Mine stop after he said welcome.
Effort lvl 6. that's something i haven't seen in a while.
Great session but I had 8 ads in it, which is a record for a 30 min session, nice one You Tube!
Wow what a video
Would have been nice to hear what Matt is saying, unfortunately the background music is too loud. The visual aids helped on following the video.
Chaps is there an easy way to output the session for smart trainers. Love training with Matt and the views are great and I think having the ability for my trainer to adjust would be the icing on the cake. Are there any plans to put together a structured training plan using your sessions.
I would second that, probably even pay for it
Really good work out for indoor training, especially with all this awful weather in the UK. Matt excellent commentary as usual. What I found particularly useful was the yellow dials spinning so I could match the cadence exactly. However they did disappear on occasion when in the top left corner due to light background, is it possible to put a black background on the cadence graphics so that the yellow dials don’t disappear when in the top left ?
LOve it. Why cannot you also post the distances when doing these rides, it would give us a challenge.
nice video
Anychance of minimising the countdown clock throughout so it doesnt ruin the view? 😉
Hi guys, this is Max from ShakeDown - a small German cycling RUclips show. I would love to know, which audio equipment you're using when filming outside on your bikes. An answer would be highlight appreciated. Cheers, Max
You really need to change the ad settings on your older training videos... That was ridiculous!
Can I download this tour and replicate it on my trainer?
Love these vids but sadly think this is the last one I will do. Ad breaks on YT are becoming stupid
Sorry you feel that way, we have to find a way to fund this content to continue to make it free to view - we hope you can continue to enjoy our videos despite advertising
Anyone else screaming at that white SUV thing at the end?
What would you estimate the approximate distance of this session to be, if maintained at the prescribed intensity?
Love the show
The only tool i have on my stationary bike is a knob and a heartrate sensor (fitbit). Any way to gauge my effort level and resistance?
Any chance you could could include % of FTP as well as perceived effort. Both my trainer and the bike I use on it have power meters and I know my zones vs FTP. BTW whose power zone scheme are you using for Tempo - Coggan? Thanks for the inspiring video.
Well, that hurts!
May I do that with a spin bike, heart rate and cadence meter or do I need rollers?
hey guys , please come to india
Need to see some Watts.
Great session for those who just have half an hour for training. Short but intense!
Gd vid
What size are the fizik Movistar shoes? And when is the winner decided?
nate willson hey, in the GCN Show as always. The winners will be able to choose his/her size. Cheers!
Thanks for telling me. Still love the show
Bring back matt Stevens!
Way to stick an unskippable ad in the middle of am interval
I already did hot chocolate today no more fun for me
Is the video of the climb provided by GCN or through a paid service?
J T hi J T, we go out and ride the climbs we shoot 👌
자막을 제출했는데..송출이 안되네요. 자막은 jatoo.net/Forum/Topic/View/square/261?page=1 에서 받아가세요.
That thumbnail tho....
Used to be a favourite fast workout sadly no longer thanks to too many ADVERTS! Come on guys 8 adverts in a 30 minute workout makes this no longer enjoyable or useful. Last advert is with 40 seconds left to go. GCN if you have influence to reduce the frequency of adverts would be wonderful.
3 ad pauses before 15 min... No Thanks
Too many words. Trim back pls
Really no problem to give you money if you need desperately, but please switch off advertising during your sessions…
st liker and 1st commenter
Workout based upon Power can be found here > www.trainerroad.com/teams/7148-train-with-gcn-workouts-
Great job!😊
Too difficult ti follow cadence w/o cadence meter. Why not have a measuring device like used with musicians that beats at the right pace. The spining dial is useless for cadence! Then voice of instructor is inconsistent and hard to hear over the sound of the music and my own machine!
Maybe include how this session is setup? I.e. You include the trainer, but is this in ERG mode (I presume not since you are doing cadence changes and gear changes from what I see), or is resistance changed via gear changes or the smart trainer, what is the application you are using, how is the incline set, are you simply putting out a static target wattage and changing gears and cadence to raise the difficulty?...and on and on with queries that I’m sure others would want to know to try to replicate this session...etc
Essentially the video shows the nature of the intervals but zero info on how to ‘set up’ the scenario on our own trainers etc...