Race Winning Intervals Workout - Indoor Cycle Training
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- Опубликовано: 2 фев 2025
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In association with Wahoo.
Matt Stephens instructs you through this fantastic workout session, Race Winning Intervals.
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Ex-Professional Cyclist Matt Stephens takes you on a race winning interval session! Let us know how you get on with this tough workout.
Here is a link to the print out of this session you need it: gcn.eu/RaceWinn...
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/8V
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!
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Let us know how you find this session! 👇
almost 1 million subscribers
Looks interesting that at the top of the suffering scale, the 25% effort increment (8 to 10) presumably leads to the 80% increase of power output (100% to 180% FTP).
Any way, nice video for rainy days and busy weeks.
Global Cycling Network could I use a mtb on a trainer know this is the road channel but I ride road on a mtb lol
vaw power: It must be written in the trainer's specs. So, according to the CycleOps Fluid 2 specs, it works with 26-29 inch wheels. No need to buy another bike for you, though the non-slick tires are noisy on that trainer and could be worn prematurely with heavy usage. The direct mount models (video) must state the frame size compatibility in specs.
Also, since GCN switched from CycleOps to Wahoo sponsorship, you might be banned from GCN training sessions with your CycleOps :). Like Lucy Martin, for example - she is using it.
Personally, I'd recommend the fluid models with rear tire mount. The measured speed and actual output power for fluid trainers have similar non-linear relation as it is being observed on the road. You can find the formula on the internet. Besides saving money, you'll get more stable and robust system to assess your powerage progress with that than with some, if not most, powermeters.
oh god that's a good one, should have a nickame "best sweat to hour ratio in your living room"
We tackled assembling the bike as a family project. ruclips.net/user/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
I’ve been doing this workout for years, but on a basic indoor spinning bike (where I was guessing effort based on heart rate and gear). However, this Christmas I dropped a million hints to my husband (who blames you, GCN) that I wanted to upgrade to a wahoo smart trainer for my road bike. I was so stoked to get one and along with the wahoo app (which can act like an elemnt which toggles effort) it has totally opened up a whole new world of pain and fun. It’s been so awesome to go back through all these GCN workouts and work to be spot on with my cadence and effort. Thanks, guys!
I'm doing them on spin bike but my cadence is so much slower according to my new cadence sensor! Do you think cadence is very different on spin bike compared to turbo trainers? I'm a bit disappointed in myself that I'm not getting the RPM
@@maribee5423 I’m not sure! I never tried using a cadence sensor with my spinning bike; I usually just looked at the cadence wheel on the GCN video and tried to match my rotations to that. But I didn’t notice much of a difference once I started using my smart trainer. Sorry to not be much help! Good luck!
@@Livesarah331 It's just me then, not enough effort😀
GCN motto should be:
“The Ministry of sweat”
Yet another brutal session,absolutely brilliant,the GCN team never fails to deliver.
It does not matter 15min or 60min you will drenched with sweat at the end.
The GCN team have changed the lives of many people,both physically and mentally.
Please don’t ever stop producing these amazing workout sessions…👊🏽
I am an ex-rower and we did sprints @ SYP (shit your pants) ... this workout reminded me of that so it took me back to those days haha. It hurt but what made this bearable was you as our instructor yelling “GO” right at the :30 and :10 secs. Thank you!!!!
Matt Stephens, do you know how good you are doing this? Your comments on what the benefits are of your work out and the info you give on cycling and how it benefits the body is SO amazing and so good to hear while you are dying, and thinking of quitting. You ROCK, just loving your classes! Thank you so much!
Thanks for adding %of FTP guidance!
Loved this instructor and session! He talked through the whole thing which is helpful for encouragement and incredible really.
matt was one of the best of the orginal gcn presenters
they even sold a recording of his laugh in the gcn shop several years ago
Great session, Matt, and the entire GCN crew on this one! Was nice to mix up the 60 minute session you also do with this one on a Sunday morning before the family awakes. Such a great way to start the day! Thank you again for such a great session!
I just found this channel and did this workout. OMG . I loved this!!!! Instructor is outstanding and so is the music ❤️❤️❤️
I ride this session 2-3 times a week, thank you for sharing this rewarding training with the world.
Brutal if done correctly. If you feel like puking after the session you are on it. Love this session.
OK Guys, two bananas and 30 minutes after these, I knocked S1.E20 & S1.E21 - a total of 60 minutes non-stop. I am tayad and and beat up but feeling super exhilarated! Thanks GCN
Did a knee osteotomy recently and did this workout with my arms instead - I may only have one limb mobile now… thanks Matt, Dan and GCN for the great workout!
Awesome workout. Love how GCN is geared toward better bike performance outside as opposed to just exercise (though there is plenty of that, too). I'd be happier with less talking though. I enjoy wallowing in my own pain silently.
Brilliant session guys... smashed it this morning! Please make more 30-45 minute training vids they are the best thing on RUclips!! Keep up the good work!!! 🍻
The session was challenging for me. I had to give my best the effort to keep up with this pace. Thank you, GCN.
The world would be a dull place without GCN !!
Maanm!! This was very tough session - cheers GCN
Thanks and Congrats on getting through it!
Excellent! Raised the temp in my 25x25' garage by three degrees from 42 to 45! Great workout! Thanks GCN!
Highly enjoyable, where has this been all my life. Wife bought her this spin cycle, best thing I ever claimed off her 🚴🏻👼😜
Loved this one!!! Recovering in ftp after those sprints is getting easier every week
Love the FTP scale! Please keep that up and consider adding it to past sessions, at least in the written summary.
I'm still warming down from this one. Brutal session if you really go for it. You guys at GCN are a cruel bunch. Definite gains to be had though so thank you very much. Go GCN Go !!!
Wow! Properly into the hurt locker. On the 4th 30second sprint my bike came flying out of my turbo. Used the only bit of energy I had left not to actually die whilst saving myself from the lawn mower in the shed. Brutal, need to do it again and actually finish it.
In the middle of it, I'm dying but i love it. give us more.
Finished at 2nd attempt with higher cadence and HR. Pain can be my next middle name. Thanks GCN
Fantastic training. I use it for a few years! God bless you GCN!
Without a doubt, the most challenging workout of them all.
One of the best Gcn workouts ever
See this guy the one that's leading the class. Yah that's Peak performance 👏 👏 👏
I love these trainings. I hope you make more of them...
%FTP guidance is great. I train with power and always wondered what corresponded to what.
I use this session regularly it is really good and really hits the spot
Hi Gcn..defo one of your best sessions..perfect winter training..many thanks..
I feel like this was one of the hardest training sessions I ever had! The last interval really killed me
Did my first GCN workout and really enjoyed it. The session leader was motivational and informative. Enjoyed the background music too!
Glad you enjoyed it!
Always loved these training videos but the % FTP is the icing on the cake...the cake of beautiful torture!
Doing this on a spinning bike with power pedals on nov 2020.... awesome!
That was BRUTAL, but I felt great afterwards Thanks for all the great content Gents and ladies
I really like this workout. You’re my favorite trainer 👍👍👍💪🏻💪🏻💪🏻💪🏻
These are awesome rollers, and the rocker design is ingenious
Such a great subscription! Thank you GCN!
Awesome session! Thank you GCN! Love those longer sessions!
This one is obscene, well done guys. Definite gains from doing this.
Beautiful session, definitely felt that one. Great stuff guys. 🚲
This is brilliant! I have done several of your other vids, but this one us the best so far...
Awesome workout!! You are so funny! Love that the riders are smiling and having fun!
Glad you liked it Kate!
Well done. These high and low rpm sessions are brilliant.
PLEASE DO MORE QUALITY VIDEOS LIKE THESES!!!!!!! I LOVE IT!
FTP here’s how to work it out with a basic indoor trainer. On these speed is basically directly related to power. Take the 3rd lot of intervals, do your 30s as fast as you can and take the average speed. That’s your level 10. For your level 8 it’s the average speed you can get over the middle 4 if you are trying. I have found the following pattern with my kit: 17-18mph is level 7-8, 19-20 is 9 and 20+ is 10. See the pattern - 17(7) 18(8) and I found it works down the scale 13(3) 15(5) 16(6). Power or level will be the same no matter what your cadence so long as the speed is the same Hope that helps
I see that the video "20 minutes fat burning indoor cycling" has been removed. Can you the video loadup again please? It is my favorite and use it every day. Thank you.
My now favorite interval spin session! Thank u!!
It was horrible and I loved it! Thank you!!!
I've not destroyed myself on a trainer like that in ages. Great session but will have to think long and hard before I do it again! One thing though...how can Matt talk through all those sessions? Loved it.
These workouts really boost your metabolism.
Real brute session...and is a bit of a love - hate session. Thanks very much mate ....your videos keep me going with the lockdowns.
Why is it , that the 3 lady's in this training video still look refreshed and the boys look like hell and have been dragged through a hedge backwards and we are only 9 minutes into the video 😂
I love it. Congrats from Barcelona!!
good workout, and the link to the print out is a great idea - great assistance especially for training with power numbers (what is much more efficient than this 1-10 range...). Thanks a lot!!!
+fiddler on the bike glad you like the print out. That was my idea! JC
👍🏻
Love this, would really like to see some of training that is recent. The older videos are really painful to watch
This is a toughie without doubt but fantastic at the same time. More please and a bit longer too if you can.....
Still a cracking session- thanks Matt
Loved this ❤❤❤happy Xmas 🎅
What a brutal session!!! I loved it. Cheers from Chile
Thanks for these movies I enjoy it and I get better
Great session,thank you.
Miss longer sessions like this one!
An oldie but goody! Already snowed her in NH! Going into the tunnel....😜
Brutal!!! Keep up the good work!!! I enjoyed it, in a sadistic sort of way!
Awesome session!!! From the cold UK winter
I love all ur training videos. M trying this later!!!!
Another cracking session - thanks GCN:) Now where did i leave my legs?
Great to have FTP%, love the session!
I really need one of those trainers, then I could train with u guys and girls. Love your videos!
Great workout🇿🇦thanks team.
Amazing thank you!
Really excellent, thanks!
Exhausted, but thank you! Need to sleep the whole day, i guess.
Of course Dan wasn't going to participate in the session...his bike doesn't even have pedals on it! (0:27)
I'm sat here watching this eating a fat juicy burger lol.
+treguard1982 mmm burgers
Seriously giving up the bread from tomorrow lol. I'd love to hear what you guys use as substitutes if you ever fancy doing some food diary videos :)
@@treguard1982 Marginal gains
GCN team! I love you guys and i follow your videos and training videos since 2012 when i returned to cycling. Guys, can you please type somewhere the training architecture so we can set up our gps for the intervals? I know you guys say on the video but for non-english people is quite complicated to catch everything. Hugs and Thank you for exist and motivate me again.
I love your training sessions but would like to see more and long sessions.
Good stuff guys👌Another great session.
Excellent complimentary to the other ftp session. Although at 70 ur cadence seemed higher.
Managed to finish at 35:00. Yeah man, it hurts my chest and tummy. HR peaked at 185 and stay at 170+++ 😭
Great training and workout session. How do you determine your perceived effort level?
Thank you! Great workout 😅
Glad you liked it!! Tough one this! What workout is next? 👀
Great work out - could do with a bit of advice on gearing for a Keiser spin bike though?
Started my week of great! Thanks :)
Top work Louise!
Need this playlist
love it so much doing it again! these guys are great for the winter flood zone we live in
It is official: Dan I hate you. :) But man what a great and intense session! Keep it coming!!
great video. Awesome to have a link to the print out too. Any chance of more print outs?
I prefer to listen to cradle of filth then these beats, but this ftp shit is interesting. I'll do this workout again
Cheers from America
Excellent!
Been trying lots of the GCN sessions, sadly only have a "dumb" non smart turbo trainer currently with old fashion twist dial adjuster which can make things awkward when setting resistance during sessions. How important is resistance over cadence or cadence over resistance (I have a Garmin 520 + heart monitor)? find with my old trainer resistance 3 say can't get high cadence have to toggle back to 2 to get higher cadence. It not good really as have raced mountain bike XC since 1991(46yrs old now so getting on a bit not the fitness of old) mixing bit of road racing too back then. Then a lay off from serious cycling 2003-2015 returning straight back into mountain bike XC 2015. First full season regional level 2016 with 12th overall in the mountain bike XC vets category but up & down seasons since then, have tryed some road too 2018/2019 but just don't seem to have the power anymore and feel should be working at resistance level 3 on turbo but tire before end of each interval and not keeping high cadence or level the turbo down meet the cadence but then wonder if not building resistance training enough. As you can see not a novice as such but in turn feel age has caught up with me working these sessions, love to try BC road racing again but lost the power/skill it seems even local scratch TLI drop me.
Again a brilliant session, love it, Matt what do you eat, so much energy . I can hardly say hello. Thanks GNC.
Excellent
Muy buen vídeo, soy de Argentina estaría excelente que pudieran subtitular los vídeos al español-latino.
Loved it!