Sweet Spot Intervals | Indoor Training On The Passo Giau
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- Опубликовано: 17 дек 2017
- Join Simon for another training session on an epic Dolomite climb, this time we're doing sweet spot intervals on the Passo Giau. This session is sure to increase your threshold power.
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Today's session consists of:
A 3 minute steady warm up
4x intervals
4 minutes of active recovery
4x intervals
A 3 minute warm down
Each interval consists of:
4 minutes at sweetspot (thats roughly 90% of your threshold power)
30 seconds as hard as you can
Let us know how you get on with this training session in the comments below 👇
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/uF
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.
Watch more on GCN...
Race Winning Intervals gcn.eu/falzaregointervals 📹
Hill Sprints gcn.eu/hillsprints 📹
Photos: © Bettiniphoto / www.bettiniphoto.net/ & ©Tim De Waele / www.tdwsport.com
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Leave us a comment below! 
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I know this is a few years old now but Keep coming back to this training session over and over again, by far my favourite of all bike training sessions. Thank you lads 😊👍
Agreed--this one is a keeper! I've replicated this on my Rouvy and MyWhoosh.
This style of workouts so much better than the current style! Makes it so much more enjoyable and motivating than a bunch of people on bikes in a room listening to the sexual tension between Hank and Manon!
Well, I find I sweat more with these sessions because it's closer to riding outside and there's no effort level 1 breaks.
Good to see the content of the session in the description again. Love that. Thanks GNC!
One of those most scenic roller workouts I've ever ridden. Thanks, Si!!
A great workout! One of my favorite GCN training sessions. I do it on regular basis during the off season on my indoor trainer. Thanks GCN!
Thank you soo much for these sessions. As much as they hurt they are amazing during this period of time
Great workout. Love the explanations about why you do what you do in a session. Keep them coming.
excellent work out! I felt every stroke and turns up The Passo Giau! Thank you
This and VO2 max are my favourites. Keep them coming GCN! 👍
Just finished it for first time. Was great for me!! Thanks, Si!! You’re a great leader and you definitely helped me get through it.
This has become a 'go-to' session at the beginning of the my year for the last couple of seasons. As time crunch as I am, it ticks all the boxes for good early year load with out going bananas.
Savage sesh, can definitely feel it in the legs now..Thanks GCN!
One of my favourite workouts but still does my head in around half way up. Excellent. Thanks Simon.
Really love the videos combining an indoor coach with an outdoor venue. Thanks!
Brilliant workout, great encouragement when you need it.
Longest one I’ve done & loved it!! Thank you for helping me through lock down
Another fantastic training session! I am really enjoying the variety of sessions and enjoy your talking throughout as I learn a lot from it.
Fantastic session same like any other fromGCN, Thank you guys!👍🏻
Great workout Simon, thanks, especially enjoyed revisiting Passo Giau which I did several years back while doing the Sella Ronde! Favorite workout so far, keep them coming.
Love it. Great session for my winter indoor training.
Loved the session. Simple but a complete workout.. and not boring... Thanks GCN~
By far my favorite GCN training video! But I love them all
Thank you Si and Matt! Great session to re-build my form!
I like this training session. Thirty seconds sprints are fantastic. Thank you, GCN.
Thanks Simon, great training session. Liked the fact you go straight back into it after the intervals, no recovery. Good training for mounting biking as well
Perfect training session for a quick workout over lunch. Good work gcn!
Great coaching by Simon, just the right tone and frequency to be clear and motivating
GCN Training videos have changed my whole perspective on indoor training! I've had a 20+ year old trainer hanging the garage and it probably had less than 200 miles on it and I'm being generous. This past winter I brought it in, set up a computer to watch GCN Training videos and see if I could tolerate riding a trainer for more than 15 minutes. What an eye opener! I'm older and long warm-ups/cool-downs are in order, so I start with watching past cyclocross races (my Dutch is improving!) for the first 10-15 mins, then switch to one of GCNs videos followed by a cyclocross cool down. An hour + is do-able, painful, but do-able. Thanks so much!
I love this workout. Si is the man. I've even taken to making this one in TP and riding along with him while Zwifting (granted, I made it 4x4 efforts to even it out), but the motivation of a ride along parter is tops. Thanks GCN for making these!
Great session for zone training. This is a cornerstone training session.
Great session! After taking 2 weeks off this is exactly what I needed!
Another brilliant training vid.
Scored 9/10 on my barfometer.... nearly hurled on the garage floor after final sprint!
This felt like a workout. Nice coaching. I loved it. 🚲👊🏾💥💪🏾
This is definitely my fav session so far!!! Sweating thro and thro
Enjoyed the session! This will be a good workout to include in my weekly routine, thank you for making this available. Joe, Ohio USA
Hi. These training sessions are great. Can't keep up just now. Recovering from serious knee injury but vids are helping me. Thanks. Gary.
Amazing indoor train session. Thank you very much for sharing 👌👌💪💪
Real gruelling session. Loved it! Kept up with you and didn't drop any gears. Did the workout on a spin bike in my garage. Great music choice too, the up beat sounds in the thirty second intervals really get you going. Thanks guys for a great workout.
Love the combination of motivation and the great views!
Fantastic trainning video. Thank you very much!!!
One of my favourite training videos.
Great workout....great scenery! More like this!
Love this one! Definitely one of my favorites to do
Absolutely love these sessions while I’m stuck offshore can’t wait to get back home on my new bike and see if f Iv improved
Sweet Spot Intervals; this is still one of my favorites
Challenging ride but the scenery made it much more enjoyable. Nothing like that in my part of the Midwest. Inspiring views and great coaching. Big 👍
Thank you soo much for the amazing content! We dug it! 😎🏁
Great workout! What a beauty way to wake up! Thanks fellas!
Back to this during lockdown, forgot how good they are 👍
Still brutal, thanks GCN for the great backlog of workouts.
This is one of the best you’ve done, and I enjoy all the training videos you do. Keep it up!
Thanks Paul, glad you enjoyed the workout!
great session. i haven't done this one in a while, and it really got me!
Now my fave session of all time!!!!
I have just come across this video the last time I completed it was a couple of years ago and I really enjoyed it
found the last effort really hard but Simon kept me going and the scenery was stunning keep it up boys
Love this session! Great instruction!
Thanks Simon for another epic training video. Cranked this one out with my partner in the gym on a wattbike. 💪💪💪
One of the best yet for me! As an older rider (60) I find it difficult to go very hard then back off, as some of these training sessions prescribe. This one, where the hardest effort is at the end of each block, is a lot better for my knees. So this is definitely going to be one I use over and over again for my TT training.
Did this again today with you, Simon. =) Man, those 4 minute "sweet spots" are tough! I picked out the mile/km markers and congratulated myself every time I reached one. Broke down the ride and made the climb/time go faster! Love the scenery and am inspired to one day get there myself! Maybe I'll have the privilege of having you pass me by! =) Thanks again! =))))
Awesome. one of my fav GCN sessions
Always a pleasure to train with Si R. Im a nurse so early starts and late finishes. These sessions are perfect for me.
Have truly enjoyed these videos. During the covid pandemic when all our gyms and other ways to exercise were difficult or impossible, I turned to these videos for good exercise and lots of education around cycling. Very appreciative. Massive thumbs up.
Great session. Love Si Richardson and his dry humour!
Just great , thank you from Miami
Thanks for the training session 👍 love these outdoor virtual road videos, would love some new ones of possible.
Hello from the Philippines! Killer training session!! Please create more sweet spot trainings!!
This really is a perfect sst session, my wife and I both love it!
The gear selection info is really useful , as i don't have a power meter and really helps to find the right exertion level.
I keep coming back to this workout like a fix for the italian travel I'm missing. C19 pandemic sucks but GCN is my outlet here in the USA.
Awesome workout, great training for group rides😊, Love the scenery
Awesome session. Thx GCN
Great training session! Many thanks
Just great! A treat a workout a pleasure!❤
Great great great !!! Keep them sessions coming
A new and interesting twist on intervals for me. I liked it a lot!
GCN, has to be the best training channel out there. 17kg down over the lock down all thanks to these work outs.
Great trainning, thank you guys! Keep rocking!
Really enjoyed this one Si 👍🏻
Great commentary too
Thanks for the reminder for drinking water. Feels like we have ridden together so many times!! Cheers!
Great session, thanks. Looking forward to some floating sessions on the road, rather than my usual ˋˋfloater“ sessions that are a whole different thing!
Still love that you account for those of us who haven’t go all the training gear, thankyou.
Great workout to start the day with!
Love these older sessions.
Most favorite workout. This one hits hard.. "More please"..
Great session. Me and my wife loved it.
Awesome session. Thanks
So good. Love these guys
l love this combination of fab scenery and interval training :-)
Brutal, did this one today. And the quarantine goes on and on!!!
Awesome sesh, please make more!
Love this session
Brilliant workout
YES! Great workout
My first GCN training sesh! OUCH! thanks a lot for the whippin’!!
Super fun, I wasn't going to do a training video but super happy I did. The only way to make things better is to do the cool down to the descent
Thanks. Excellent session 👍👍👍
Awesome session,, keep up the great work. Best cycling channel ever
Loved it! Great cardio for 🎾
Great session
Absolutely brilliant, my legs are tired phew! Many thanks GCN
Great workout, beautiful part of the world. Thank you!
Glad you enjoyed the session!
I’ve been doing polarized for a while and did improved, but since I have got into sweet spot, and particularly this session, I think I am getting much more of my little saddle time. Whilst polarized may be best for pros and people with a lot of time to ride, it would seem to me that sweet spot is the best option for the time crunched cyclist…Thanks very much GCN for your great sessions!