Get Fit Fast! | 40 Minute Sweet Spot Indoor Cycling Session

Get Fit Fast! | 40 Minute Sweet Spot Indoor Cycling Session

Sweet spot training is a really effective way of building power and lactate resilience, in other words it’s a great way to get fit fast! Whilst it’s super effective at building power and endurance this session will hurt, but keep going, and you’ll see those gains in no time!

Session Breakdown:
5 mins @ 5/10 (80 rpm)
1 mins @ 3/10 (95 rpm)
5 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
3 mins @ 8/10 (95 rpm)
1 mins @ 3/10 (90 rpm)
5 mins @ 3/10 (80 rpm)

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🎵 Music – licensed by Epidemic Sound 🎵

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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#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining

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50 Comments

  1. Christian Cooper on November 12, 2022 at 6:23 am

    Is this suitable as a daily workout?

  2. fex Lipp on November 12, 2022 at 6:24 am

    Hello Guys, love your Sessions! Could you maybe do 1 or 2 90min sessions?

  3. Brad's Bike Shenanigans on November 12, 2022 at 6:28 am

    Good stuff. Almost said some naughty words at the end tho

  4. Liz Bramley on November 12, 2022 at 6:28 am

    Had Connor just run a marathon. Bless him! Nice session to progress on 😊

  5. coober97 on November 12, 2022 at 6:28 am

    Cracking session 👌

  6. Rui Calado on November 12, 2022 at 6:28 am

    Thank very much guys,you re the best,your sessions are fantastic.

  7. Evelien Smit on November 12, 2022 at 6:29 am

    Thank you for this amazing training!!! The first time I went out on the bike again, I felt stronger and faster!!!!

  8. dean on November 12, 2022 at 6:30 am

    Love the 40 minutes + session

  9. Lucrécia Vinhaes on November 12, 2022 at 6:31 am

    Hank I love your sessions! Thank you so much! 👍👍👍👍

  10. Stanislav Vlasov on November 12, 2022 at 6:33 am

    I really liked the 3-minute efforts. It woke me up quickly. Thank you so much

  11. Innocent Mwila on November 12, 2022 at 6:33 am

    Great session. Perfect way to end the day!

  12. Riccardo Duca on November 12, 2022 at 6:34 am

    Great session, it would be very useful if at the end of every session you explain how to repeat with an increased difficulty to get more fitness

  13. sternslaptop on November 12, 2022 at 6:34 am

    WTH happened to Conner? Too many beers last night pal? 😂

  14. R. MassAttack on November 12, 2022 at 6:37 am

    These sessions are great. You want to make it tuff. Try Zwifting on your laptop while your doing this workout and don’t pick flat ground. Conor is correct about Hank being a good motivator. Great Job, Great session again by the GCN Team.

  15. Samira Schulz on November 12, 2022 at 6:37 am

    You really great guys ! ❤

  16. Riccardo Duca on November 12, 2022 at 6:42 am

    It would be nice to have a session of 40 minutes that I can couple at the gym with weight lifting for lower body subsequently

  17. Kenny Legan on November 12, 2022 at 6:45 am

    Really solid session. Tough but doable and enjoyable. 💪💯

  18. John Sheehan on November 12, 2022 at 6:47 am

    Another cracking session thanks GCN. Poor Conor needs a holiday 😁

  19. Arc Angel on November 12, 2022 at 6:48 am

    How many compliments can we give this session-GORGEOUS MADDIE and those fantastic nails, the CONNOR and HANK banter with the giggles in the background, the commentary, KATIE and MORGAN the composure-and YES the workout the workout just hard-finally the anticipation of whether we have one more round- music great too- thanks ALL

  20. Derick Verster on November 12, 2022 at 6:48 am

    Thanks Henk for great workout

  21. Silviabuzz on November 12, 2022 at 6:49 am

    Loved this session!

  22. mathieu AH HONE on November 12, 2022 at 6:51 am

    Great session !! Hope one day katty will present the training session! Good day to all

  23. Douglas Brandon on November 12, 2022 at 6:51 am

    Nice burn

  24. Arjan Estié on November 12, 2022 at 6:51 am

    800 calorie Burns before Sunday morning brfst. Gerat session.

  25. praveen rawat on November 12, 2022 at 6:52 am

    Always coming up with even better and enjoyable workouts. A big 👍👍💪💪

  26. Natalie Wallace on November 12, 2022 at 6:55 am

    Awesome session yes we all love Connor 😂

  27. Mike Boustead on November 12, 2022 at 6:58 am

    Great opener for the day,! please keep them coming.

  28. Hege Bakke on November 12, 2022 at 6:59 am

    Thank you ! It was tough, but I made it 💪 Happy lady from Norway😀🇳🇴

  29. Nathalie T. on November 12, 2022 at 7:01 am

    Did this session at the gym. The floor was a pool by the end of thé session ☺️. Now i have to find courage to hit the 50 minutes sessions that i missed with Hanks.

  30. Ghanesh Das on November 12, 2022 at 7:01 am

    Excellent!

  31. Mike Pilkington on November 12, 2022 at 7:02 am

    Can you do training videos that encourage more zone 2 training? Maybe longer 60 minute sessions? Thank you

  32. Francine Regis on November 12, 2022 at 7:04 am

    Great session to start the day..Hank great and entertaining as usual

  33. Karabo Thulo on November 12, 2022 at 7:05 am

    I really enjoyed the session. Now I can start my day on a positive note. Thank you GCN, looking forward to more sessions like this one.

  34. Angela Heald on November 12, 2022 at 7:05 am

    It’s a bromance 😂

  35. Sarah Phillips on November 12, 2022 at 7:06 am

    Really hard / 😊Connor are you ok?

  36. Styler 101 on November 12, 2022 at 7:06 am

    I also prefer the 55 min sessions, but I am so glad that I found this channel and theese workouts

  37. Okpoabasi Uyouko on November 12, 2022 at 7:07 am

    I👏🏾have👏🏾not👏🏾sweat👏🏾this👏🏾much in one workout. And I did it all. Love it.

  38. Carol Wharton on November 12, 2022 at 7:07 am

    Whoooo good way to celebrate my 61st birthday

  39. Glen Garlington on November 12, 2022 at 7:07 am

    If Conner can’t handle the workouts being Mannon back

  40. warren Bentley on November 12, 2022 at 7:10 am

    First time doing this session found it comfortable at first but boy does it get hard as you progress Hank and Connor are the dream team I would find it helpful if you showed what sprocket the guys were in so we mere mortals could compare
    I am a72year old cyclist who has had extensive surgery on knees and hips and these sessions are invaluable to getting fit keep up the good work 👍

  41. 65sparx on November 12, 2022 at 7:11 am

    That was hard. Just a big thanks to all GCN, I have been doing a lot of the sessions over the past 6months and I feel great, I’m like maybe a lot of people I can’t afford the likes of swift etc.. but I can’t imagine it would be any better than GCN Training. Again thank you one and all.

  42. Patricia Monica Dias Luna on November 12, 2022 at 7:13 am

    Tried my best, lots of efforts! Thanks and hope the next one I’ll be able to beat you guys! 🇨🇦🌹🇨🇦

  43. HELENA CALATAYUD MOLERO on November 12, 2022 at 7:13 am

    Love this session! Always looking for a 40min cycling session. Amazing🙌🏻

  44. HIIT Addict on November 12, 2022 at 7:17 am

    I don’t think it was mentioned in the video, but according to the Wahoo site, "sweet spot" is about 85-95 % of your FTP.

  45. siquq on November 12, 2022 at 7:18 am

    Thanks. You all seem to have a lot of fun.

  46. Ian Saxon on November 12, 2022 at 7:18 am

    Been following these sessions on my Tacx rollers. While I can’t really increase resistance I can increase the gear & cadence efforts and work up a good sweat and heart rate. The time just flies by and it beats the hell out of just spinning without any structure to my sessions.

  47. Nickellor on November 12, 2022 at 7:19 am

    I wondered why Conner wasn’t in the latest squad ride on Insta, he’s still bonking from this session😂

  48. Ian Robinson on November 12, 2022 at 7:20 am

    I don’t know if was supposed to feel sick after this but I did so that’s a sign of bloody good session! Nice work people 👍

  49. Karen Skingley on November 12, 2022 at 7:22 am

    Great session Hank really tough. Love the 40min sessions just time to do them at the start of the day. Thank you all at GCN ❤

  50. Jennifer Gehrlein on November 12, 2022 at 7:22 am

    Amazing ride! I did add an extra interval at the end in anticipation of one :)Love love love sweet spot rides! Thank you!

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