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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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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Is this suitable as a daily workout?
Hello Guys, love your Sessions! Could you maybe do 1 or 2 90min sessions?
Good stuff. Almost said some naughty words at the end tho
Had Connor just run a marathon. Bless him! Nice session to progress on 😊
Cracking session 👌
Thank very much guys,you re the best,your sessions are fantastic.
Thank you for this amazing training!!! The first time I went out on the bike again, I felt stronger and faster!!!!
Love the 40 minutes + session
Hank I love your sessions! Thank you so much! 👍👍👍👍
I really liked the 3-minute efforts. It woke me up quickly. Thank you so much
Great session. Perfect way to end the day!
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
WTH happened to Conner? Too many beers last night pal? 😂
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.
You really great guys ! ❤
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
Really solid session. Tough but doable and enjoyable. 💪💯
Another cracking session thanks GCN. Poor Conor needs a holiday 😁
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
Thanks Henk for great workout
Loved this session!
Great session !! Hope one day katty will present the training session! Good day to all
Nice burn
800 calorie Burns before Sunday morning brfst. Gerat session.
Always coming up with even better and enjoyable workouts. A big 👍👍💪💪
Awesome session yes we all love Connor 😂
Great opener for the day,! please keep them coming.
Thank you ! It was tough, but I made it 💪 Happy lady from Norway😀🇳🇴
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.
Excellent!
Can you do training videos that encourage more zone 2 training? Maybe longer 60 minute sessions? Thank you
Great session to start the day..Hank great and entertaining as usual
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.
It’s a bromance 😂
Really hard / 😊Connor are you ok?
I also prefer the 55 min sessions, but I am so glad that I found this channel and theese workouts
I👏🏾have👏🏾not👏🏾sweat👏🏾this👏🏾much in one workout. And I did it all. Love it.
Whoooo good way to celebrate my 61st birthday
If Conner can’t handle the workouts being Mannon back
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 👍
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.
Tried my best, lots of efforts! Thanks and hope the next one I’ll be able to beat you guys! 🇨🇦🌹🇨🇦
Love this session! Always looking for a 40min cycling session. Amazing🙌🏻
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.
Thanks. You all seem to have a lot of fun.
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.
I wondered why Conner wasn’t in the latest squad ride on Insta, he’s still bonking from this session😂
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 👍
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 ❤
Amazing ride! I did add an extra interval at the end in anticipation of one :)Love love love sweet spot rides! Thank you!