55 Minute Cycling Training Ramp Session | Dialling In Your Training Zones | Without Music 🔇
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- Опубликовано: 15 сен 2024
- This week’s session is a longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance. If you’re looking to get a great hour of power in, or want to work on your race winning sprint then this is the workout for you! This session comes without music so you can train to your own tunes!
Warm Up
5 Mins Steady (3/10)
Main Set
15 Minutes Steady Tempo (6/10)
- 2 Mins Easy (1/10)
10 Mins Threshold (7/10)
- 2 Mins Easy (1/10)
6 Mins High Threshold (8/10)
- 2 Mins Easy (1/10)
3 Mins Hard (9/10)
- 2 Mins Easy (1/10)
1 Min Sprint! (10/10)
- 2 Mins Easy (1/10)
30s Sprint! (10/10)
4.5 Mins Easy Cool down (1/10)
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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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Great tough workout, need more longer ones like this
Great workout!!!! Definitely need more 50-60 min sessions! Love it!
Legs are dead! Love the 55+ min workouts. Keep them coming!
Really rather brutal although it seemed to fly by.
The guys mentioned the sayings 'Pain is weakness leaving the body' and 'time flies when you're having fun'. Maybe the session seemed short because 'time flies when you are leaving your body'.
Definitely liked this session. Thanks for making these!
Amazing session ! One of my favorites 😍
👍👍👍 Proper session.
I read the description of this session and thought it was doable but I just about survived! Thanks for the encouragement all the way GCN👍🏼
Great session. More of these please.
More hour sessions please
great session for 73 year old in COVID lockdown in wintery Melbourne preparing for Cairns to Thursday Island mountain bike trip, August 21
Dope session! 🚴🏼🔥 just wish there was background music 🎶 Thanks again Hank for your enthusiasm to help DT me through this session!
A great session guys as always. They really support me in improving my performance as a road runner 🏃♀️👍
Yes! This is one I've been looking for. Long, difficult, sustained efforts on a trainer really make one suffer. Like another commented, this session was perfect on a chilly, rainy Saturday morning. Please keep offering sessions without music as well. The banter, new mantras, etc. are great entertainment. Seeing the pros suffering (surely with higher efforts than mine) is also motivating.
I absolutely loved this session! Awesome 👌😘
Great progressive workout even it was hard!!
Fabulous !
Great session!
More one hour sessions please!!!!
That was super awesome! Next time i try it at 8 or 9 am instead of 6am ;)
Agree. More longer sessions. This is a great one!
What a session!
Loved this long session and the staggered ramp up guys - keep them coming
~Cheers from TX
More hour + sessions please! Love this!
1-hr sessions let’s go ✊
wow, what whas that, so hard so good! Great!
Fantastic training section....vocês são absolutamente fantásticos 😃
Love the long hard sessions,
Thanks Hank 👍
Great session on a rainy saturday morning. Thanks Guys
Was awesome thank you loved the season more like this please
Mega giga fantastic session. Thank you gcn mega team
Brutal, just brutal. But in a good way of course🎉
Great workout. Feels great to sweat.
Perfect! Loved it 🥰
Fantastic one of my favourite session so difficult keep the long ones coming
So hard if your honest to the commands . Brilliant
I’m with Matthew ;)
I just looked your training program, very interesting! Anyway, can you explain meaning on each effort level… 7,8,9 etc. that means for power level need to hold during periods or gear setup?
Brutal, loved it
I am french connection uked after that 😂👍👍
Great session. Only have a set of rollers, so it would be amazing if you guys would do a session on some. 😁
Great session. How about a Pyramid interval session? Maybe give us some insight as to how it compares to a Ramp session in terms of overall benefits?
If you look at the playlist for sessions without music you'll find a pyramid session. I found that one easier since the rest times in between are longer. The session were commenting on here really pushed me with the longer efforts and shorter rests. It's good to try both and mix it up.
Costa Rica conectado, mañana a las 3:30 am hago esta rutina.
tough long tough hard
😱💥
46:05 Next up on GCN Training: "Twinkle those legs - Replacing HIIT with interpretive dance for better cycling performance."
Good session this, but I think more people need a mic, I imagine my welsh compatriot Manon was sick of the badgering by the end of the hour.
Hard very Hard. But Brilliant
Would it be possible to get 90min session for winter weekends
Deberían conciderar agregar 🎶
This was a tough session. I like sessions with music. Please add music next time.