60 Minute Cycling Training Session | Cadence Drills For Strength & Speed!
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- Опубликовано: 17 окт 2024
- Today's cycling session is a tough one! With 1 hour's worth of varied efforts at different cadences, this session is perfect for strengthening your leg muscles and increasing your leg speed for when you need to sprint flat out! Join Conor and the GCN crew as they work through this leg burner!
The Session:
2 Mins Effort: 1/10 Cadence: 80 RPM
1 Mins 4/10 80 RPM
2 Mins 1/10 80 RPM
5 Mins 4/10 60 RPM
2 Mins 6/10 60 RPM
1 Mins 8/10 110 RPM
5 Mins 4/10 60 RPM
2 Mins 6/10 60 RPM
1 Mins 8/10 110 RPM
2 Mins 1/10 80 RPM
2 Mins 6/10 60 RPM
2 Mins 6/10 100 RPM
2 Mins 6/10 60 RPM
2 Mins 9/10 100 RPM
3 Mins 1/10 80 RPM
2 Mins 6/10 100 RPM
2 Mins 6/10 60 RPM
2 Mins 6/10 100 RPM
2 Mins 6/10 60 RPM
2 Mins 9/10 100 RPM
3 Mins 1/10 80 RPM
3 Mins 5/10 60 RPM
1 Mins 8/10 60 RPM
1 Mins 10/10 60 RPM
2 Mins 1/10 80 RPM
3 Mins 5/10 80 RPM
3 Mins 1/10 80 RPM
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How did you find today's session? Let us know 👇
1/10. 6/10 8/10 . Would be better If it was % of FTP 😊
Absolutely smashing 💜💜💜💦💦
I’m subscribed to the channel
The subscription notification.
@@BoogieMan568 If it were just that then people would complain they don't know what FTP is. I guess ideally it would be nice if the screen could fit room for both FTP "and" perceived effort
This is the best hour long session so far. I really liked changing cadences which made this session very challenging.
What an absolute beast of a workout. That certainly got the legs going. 2 minutes efforts of 110 cadence at 90% effort is just truly evil!!!!
The volume level for the music was on point!
Cheers Connor and the gang. What an amazing session. Kept me motivated when I was struggling. Loved every minute of it. Not sure the legs did though. This sesssion made me feel like I was riding amongst you all. Big thanks.
5:30am session! Great start to the day in Australia 🇦🇺. During a busy week at work GCN sessions are a great for physical and mental strength. Thanks to the team 😊😊🚴♂️
Pretty damn awesome workout. Loving these during our lockdown in NSW, Australia.
Loved this session! Connor did a great job getting us along. Hugs to you, Manny! I got the same feeling of emotional reward for completing a very hard session! Great job team!!,
Awesome! Love these longer sessions. Keeping me sane during lockdown in Melbourne, Australia. Thanks!
This was a brutal session,absolutely not for beginners.
The grandmaster of pain Conner never fails to deliver when he is the engineer on the pain train..😅
I was struggling but the motivation from Connor and the GCN team kept me going to the end,completely shattered but loved every second of it..
Thanks GCN team 👍👍
Phew of the many GCN I’ve done, I reckon this the hardest session ever! I did however love the muscle challenge with the extreme cadence variations. Thanks!
Always good with u Connor
I could never do a gcn spin first thing in the morning
I always do these about 2 hrs after my dinner then a shower and bed!!
Cheers to Marcus and his strong legs. I love this session and the witty banter.
Wow, that was savage. Slow cadence and then going straight up, really got the burn going
That was a long session! Thanks! Inspired by Mani, Mana and all in the crew today! 👍👏🎉
This is an amazing 🤩 session. Just made my top 5 list. Needless to say that all your sessions are top notch!!!!!💯🔥🔥🔥
I love the variety in this one and that it's different from other turbo sessions I find on RUclips. Really challenging too. I ran out of gas and had to quit during the high cadence effort at 41 minutes. Will definitely be coming back to this one! 😣 Thank you, GCN!
Thanks team 😊 This is my Monday evening workout.
Thanks Conner and team 😊, great workout 💪💪.I can feel I am getting stronger.
This session went quick. Usually 60 minutes on the trainer no matter the session seems forever. this one went quick
Deceptively tough session. Really like the cadence changes that challenge the legs. Thanks for the clear, motivating instruction Conor.
Really enjoyed this ride. Definitely a good morning or afternoon session to wake up the legs. 💛
I really love this routine. I've done this so many times. If I don't have much time. I only do 20 mins. And it works a lot for me.👏👏👏👏👏👏👏👏👏
Absolutely cracking session. Must have fresh legs! Great January workout.. Thanks..
Pretty awesome. Will be coming back to this one. followed with a 15 min standing pilates for a real stretch. excellent
Soooo different, loved it. Please keep them coming.
Thank you so much this was an incredible session I would love to see longer sessions like this one it is definitely improving my fitness!
Thank you again for all you do virtual Cheers from 🇨🇦🇨🇦❤️
Was tough! I got got through it though and to be honest, I feel great. Who knows what tomorrow will bring, but for now I feel accomplished and overall just great!
What a fantastic session. Brutal but worth the pain. Many thanks 👍
One of the hardest workouts I've done on my home exercise bike! Thank y'all so very much! Really appreciated the clear instructions and accompanying visuals.
This one was awesome!! Had me suffering but it's so rewarding after all ❤️
Awesome training session. I loved the change in cadence. Thanks for the help on my road to recovery.
This session grew on me so much, is my favorite now.
It would be great if you could please do more like this. 🔥🔥🔥
Love the training sessions . All they way from El Paso , Texas
Excellent 60min section. For the next ones, long or short, to have more accurated sections, it would great if you informed not only the perceived effort to follow but also the % of FTP.
Inspiration through perspiration for sure. That was a tough one, but I made it!!! Thank you GCN!!!
I "loved" every minute. I love
the bikers there.
Finished age 66yrs 6 months. Conner excellent. I sweated my rear off.
Brilliant workout. Music in last 30 mins awesome
Conor, that was FAB FAB FAB!!!😅 Really felt you were all with me the whole way 🤪. Thanks guys 👍🏻
This was a killer. Hour long and switching cadences often. Loved it!
This is a great long ride of sustained effort. Lots of fun.
Thanks 👍 team. Legs are done
That was an amazing session.
Would not have got through it without you all!! Really appreciate all your efforts at gcn. You’re a cruel man Conor!
my fave 60min session by you guys yet! will try more😍😍
Awesome! You all made it easy to workout for 60 minutes. Thank you.☮️
Truly tough. Enjoyed the banter as well.
LOVED IT!!! Best workout in a long time!
I love this longer format training session! I would love to see a few fresh POV sessions though. Keep up the wonderful videos.
Westchester, New York. Awesome session. I've done long rides 85 - 100 miles, but I'm preparing for my first Grandfondo. What do you suggest each riding week should look like? Thanks
Perfect class - thanks C in leading the way
Love this one mid week, never fails to motivate me heading into the weekend
Thanks team 😊 hard work feeling the burn 😃
Awesome session! Not gonna lie: almost wanted to quit twice during this one, but managed to push through it. Thanks a lot!
Loved this session and the banter between the riders. Thanks for this. Really enjoyed it - I think that is what I mean! Exhausting but great.
Excellent! Loved the low and high cadence which I haven’t seen in any other of your sessions
You are killing me, Conor. Super session.
This one was the Best workout you guys have made!😅 Tiresome, but appealing. A great mix of paces. And that end in 80 RPM!! Oh boy!😅😅👏👏👏🚴♂️ Congratulations GCN indoor cycling training.
AWESOME! You guys really out did yourselves with one! Great job! Thank you!!!
This’s brutal effort and I enjoyed it. Cheers.
Thanks so much team.Tough one.
Love that session just what I needed after 10 hr shift at work
Thanks team 😊 great workout 💪
One of the best sessions!
Amazing but really tough!!! Loved it! 🙏🚴♀️
luv this workout great mix of cadences
I love the longer sessions, please keep them coming! I'd like to request a REALLY long session. If you could post one that is 90 to 120 minutes (1.5 to 2 hours) that would be amazing. I'd like Connor to lead it if possible. Thanks!
CTXC channel has longer workouts. Different format but with many intervals and rest periods. You follow along like you where in a group ride.
It's interesting you mention them. I have a actually been using their videos now for about a year.
Great workout 💪,as Mannie says brutal. Thanks team.
Great session! Looking forward to more longer sessions for winter indoor training
Didnt much like it during but love it now . Thanks team,
Fantastic! More hour long sessions, please!
90 min sessions, please!
Thanks again team 👍
Fantastic session it works
Superb session...love the power training.
Awesome! More like these would be great
Its so nice training with gcn.. hope i may gain power and speed...
You can do it! Keep it up 🙌
Nice workout! Do you ever do endurance sessions lasting longer than. 60min? Can't wait for one of those! Congratulations on your work!
Thank you! Loved this session. Keep the videos coming!!
What a great session. Totally unexpected and the hour just flew by! Thanks again GCN
Great workout from South Africa
Great Session!
Great lead too!
...he doesn't sound like a gameshow host.
Get him to do more!
Brutal...loved it and the pain
Great session once again! Thank you GCN!
Excellent! Thank you, Connor!
Bravo!! Sweating like crazy from by garage in Ohio.
Love the jokes, feels good to smile after a session like that. Will definitely be adding this one to favorites :-)
I really needed that one today! Thanks for helping me smash it! 💥
No worries! Keep smashing it🙌
Loving these 60 minute sessions!
Great video and very intense!🔥🔥🚲🚴♀️
Wow Awesome session thanks so much 👏👏
My respect for GCN Training has increased tremendously now the instructors are telling the students to 'engage the glutes'.
Remember this folks, the glutes are the PRIME MOVER up inclines and at any load ABOVE the 'Road Load Curve'. Train them to be 'sticky outy' when standing in the queue at the cafe. But never neglect the quads, calves and ilipsoas.
💪🏼 What a work out!!! Absolutely Marvelous!!!‼️👌🏼‼️
Love the motivation entertaining 😋
Thanks! Great ride ⚡️
SOLID session! Thanks guys! 💪👌
My perfect workout !!
Cheers to Connor and the gang on this one. . . . One thing I noticed though, any maybe someone can provide some helpful insights, is that in the bits of this workout where you go 8/10 effort at high cadence, I just get gassed out. I keep having to shift down to maintain some semblance of the cadence being requested. But on that last set of intervals, where you're going 8 or 9/10 effort at the low cadence, I ran out of gears (standard Ultegra 6800 groupset) before I ran out of legs/lungs. Is this likely "just" a need for more aerobic sessions with y'all, or is there something that I ought to be feeling differently when doing an 8/10 effort at high cadence?
Hm… question… Are a few of you not pendling to fast when 60RPM??
🔥💯💯🔥🔥 please more sessions like this 😃
Very good one. I liked the low cadence grinds.
Great ride thanks 😊
Hello, I am a newbie. To follow your training I need to better understand the effort block scale. Could you please provide a link to where I can find that information?