Let each team member decide an interval. So let them write it down and put it in a hat. Do warm up and then 1 minute break. Then pick an interval out the hat. So mine would be a 3 minute 8 out of 10 90 rpm. Then a minute break. Then pick the next out the hat. Hopefully not each team member has the same interval 😂
My wife and I are just a few videos short of doing every GCN training video all the way back to 2017 (we spin to them)...once we've knocked them all our, we'll start over. I'd like to see more 15 minute videos as we like to pair them with the 25/30/35 videos in a single exercise session.
Surely someone is on a salary to come up with ideas? 😅 Maybe a handicapped start race around a small car race track. Get all the team involved, some average guys and gals, and some current pros. A great spectacle. Done drones in the air. £1K please if the idea is used 😂😂😂👍🏻👍🏻👍🏻👍🏻
I am doing this one for the second time and I enjoy it very much. I love all your HIIT workout and I love your trainings they are god sent especially when I have zero desire to do a workout and go in my attic in December when it is F@@ng freezing and I have no desire to be there EVER but theeeen...5 min in the warm up WOOOOOW!!!
I loved this workout! Ideal for simulation long rides outdoors. Next time I'll do it twice in a row to make it longer. Congrats Manon! Congrats GCN indoor cycling training Crew!!👏🏻👏🏻
Good one. Fourth GCN session this week. I usually go the full HIITS. This was a really welcome change in tempo. Thanks Manon and Team GCN. Love your work.
I really appreciate this session especially off season when you want to work on and keep up with your flat road cadence and sustained efforts. 😊 Thank you as always GNC crew! See you in a few days for more fun/ torcher! 😅
Manon, I love your sessions. Thanks you. Could you all at GCN add some longer sessions please. I ask this question often. 45 minutes and 60 minutes please and thank you.
I normally do my home 2 training with an outdoor jog but this is awesome alternative when the weather is bad! If you all can create a longer session like 45 mins of zone 2 that will be so helpful!!
Really enjoyed this workout with the consistent effort over the entire session. It was also great to see Maddy (spelling?) add some additional commentary. Well Done!
The surprise of the last effort wasn’t, for anyone with the capacity to do simple math, there wasn’t enough time! 😂👍🏻 I think everyone in that room is under 30. I will patent this idea, Get some average cyclists of all abilities and ages sat the front. Maddy you must be super fit you talked the whole way through. Thanks enjoyed it. 🎉
4/23/24 10:00 a.m. EST Manon leads a great session. Who is the guy doggin’ it in the front row, though? New face. He looks like he’s trying his best to never do another GCN workout. 😂
Manon is a great instructor: clear, motivating. CHALLENGE SUGGESTION: Give us a set of CGN workouts and sequence to work towards a goal. Examples: first 100k, recovering from injury, next level performance results for old f#@&ts! 😊
Actually, I do like watching GCN presenters suffer. Not because I'm weird like that. I just find it motivating. To see people find their limits and try for more. It's good stuff. Great session. Cheers from Texas.
How about some workouts that highlight or focus on the EuroVelo routes? I am considering one (Route 6), which at my age and condition is either crazy, or a big challenge.
Zone 2 (Endurance/Extensive aerobic) is around 55/56-75% FTP, around RPE 3-4. RPE 6 is well into Tempo, Zone 3, close to 90% FTP so title an intro is a bit off
The Coggan zones (Garmin uses these) are: Active recovery RPE 1-2 Under 55% FTP Endurance RPE 3-4 56-75% FTP Tempo RPE 5-6 76-90% FTP Lactate threshold RPE 7 95-105% FTP VO2 max RPE 8 106-120% FTP Anerobic Capacity RPE 9 121-150% FTP Neuromuscular power RPE 10 Over 150% FTP However, some people use this one, they are similar but subtly different Active recovery RPE 1-2 Under 60% FTP Extensive aerobic RPE 3-4 55-75% FTP Intensive aerobic RPE 5-6 75-90% FTP Lactate threshold RPE 7 90-105% FTP VO2 max (aerobic) RPE 8 105-120% FTP VO2 max (anaerobic) RPE 9 120-130% FTP Neuromuscular power RPE 10 Over 130% FTP
I have one strange problem with cycling. Year ago i loved training on cycle at home with your incredible exercises but starting to have a Panic attacks. I stopped training and they go away. I started cycling again and PA came back to me. My doctor said everything is alright with my heart and whole body. I don't know how it works but it's really sad, i love cycling. Please, can someone explain how Cycling can get boost Panic Attacks?
Thank you for another great workout. Especially some endurance workouts that stay below maximum effort. I’m dealing with long Covid, and some aerobic exercise limitations and These workouts are accessible to me.
No, they're done on your power (or heart rate), you can do zone 3 at 60RPM with tough enough gear and zone 1 at 100rpm with a very easy gear if you want to work to their scheme and they say 80-90rpm zone 2, just tweak your gears or resistance to match, better to work that way around than try and pick arbitrary cadence for different zones
What other big challenges would you like to see us do on GCN? 👀
Longer sessions. 90 minutes
Longer zone 2 sessions.
Let each team member decide an interval. So let them write it down and put it in a hat. Do warm up and then 1 minute break. Then pick an interval out the hat. So mine would be a 3 minute 8 out of 10 90 rpm. Then a minute break. Then pick the next out the hat. Hopefully not each team member has the same interval 😂
My wife and I are just a few videos short of doing every GCN training video all the way back to 2017 (we spin to them)...once we've knocked them all our, we'll start over. I'd like to see more 15 minute videos as we like to pair them with the 25/30/35 videos in a single exercise session.
Surely someone is on a salary to come up with ideas? 😅
Maybe a handicapped start race around a small car race track.
Get all the team involved, some average guys and gals, and some current pros.
A great spectacle. Done drones in the air. £1K please if the idea is used 😂😂😂👍🏻👍🏻👍🏻👍🏻
Enjoyed this one! More Zone 2 please!
Nice ride thank you.
I've been doing your workouts for the last 3 years now. I'm 46 and in very good shape, thanks to you guys. Lets keep rolling! No excuses allowed!
I always come back to this when in a crunch -- lots of work in a short amount of time -- thank you, brother from another mother, Hank! 🎉❤🎉❤🎉❤🎉
Awesome workout! I’m still feeling it 2 hours later. Thank you GCN!
Perfect ride for a Holiday Monday in Canada.
Thanks for all the videos gcn. You have been my main training for a sportive
Probably my favorite so far
I am doing this one for the second time and I enjoy it very much. I love all your HIIT workout and I love your trainings they are god sent especially when I have zero desire to do a workout and go in my attic in December when it is F@@ng freezing and I have no desire to be there EVER but theeeen...5 min in the warm up WOOOOOW!!!
First time doing zone 2 training.
Great workout!
Nice start to my day! Thanks
Perfect after work effort
I loved this workout! Ideal for simulation long rides outdoors.
Next time I'll do it twice in a row to make it longer. Congrats Manon! Congrats GCN indoor cycling training Crew!!👏🏻👏🏻
Excellent!
Live it !! Thank you !!
Muchísimas gracias!
This wars great for something a little different! Love the GCN team!
Nice work guys, keep the zone 2 coming please. 👍👍
Great one
I liked this one!
Good advice from Maddie like the session ❤
This was a really good session, just what I needed this morning. Ph, and I was in a cold garage.
Very cool video!!! Love the GCN vibes!
🎯🔥👍😎🇹🇹❤️
Good one. Fourth GCN session this week. I usually go the full HIITS. This was a really welcome change in tempo. Thanks Manon and Team GCN. Love your work.
Loved it tough! Thanks Manon and team ❤
I really appreciate this session especially off season when you want to work on and keep up with your flat road cadence and sustained efforts. 😊 Thank you as always GNC crew! See you in a few days for more fun/ torcher! 😅
Good session
Excellent 👍 Thank you team!
Excellent workout!❤
Great session Connor. Florida 😅
Great workout as always 🎉
Great session!!
Loved it
Nice. Trying to do more zone two training so thanks!!!
Manon, I love your sessions. Thanks you. Could you all at GCN add some longer sessions please. I ask this question often. 45 minutes and 60 minutes please and thank you.
Did it again! Thanks GCN team. 😂❤
I normally do my home 2 training with an outdoor jog but this is awesome alternative when the weather is bad! If you all can create a longer session like 45 mins of zone 2 that will be so helpful!!
Really enjoyed this workout with the consistent effort over the entire session. It was also great to see Maddy (spelling?) add some additional commentary. Well Done!
That was weirdly hard! But thanks Manon for keeping us motivated xx
Aaaaaaah….. beautiful…..fantastic fantastic
great one this!! legs are tired now👍
The surprise of the last effort wasn’t, for anyone with the capacity to do simple math, there wasn’t enough time! 😂👍🏻
I think everyone in that room is under 30.
I will patent this idea, Get some average cyclists of all abilities and ages sat the front.
Maddy you must be super fit you talked the whole way through. Thanks enjoyed it. 🎉
4/23/24 10:00 a.m. EST
Manon leads a great session. Who is the guy doggin’ it in the front row, though? New face. He looks like he’s trying his best to never do another GCN workout. 😂
More these session please
Coggan VO2 Max intervals, Rønnestad Protocol VO2 Max, Lactate Tolerance Intervals, Threshold Power Intervals, Descending Intervals, Pyramid Session (and plenty more ).
Excellent workout level6 80 cadence some!
Manon is a great instructor: clear, motivating. CHALLENGE SUGGESTION: Give us a set of CGN workouts and sequence to work towards a goal. Examples: first 100k, recovering from injury, next level performance results for old f#@&ts! 😊
Great idea!
Excellent workout.
Im stuck inside in New York
GO GCN!!!
-Matt-
Thx.
X2 times is a complete sesión for intermediates
Manon's a fan of the fan on Manon
Nice 🎉
I've been doing this workout for months, only to find out that its my zone 1 🤣🤣🤣
Actually, I do like watching GCN presenters suffer. Not because I'm weird like that. I just find it motivating. To see people find their limits and try for more. It's good stuff. Great session. Cheers from Texas.
How about some workouts that highlight or focus on the EuroVelo routes? I am considering one (Route 6), which at my age and condition is either crazy, or a big challenge.
Thank you GCN team. I’ll look forward for more zone 2 training. I enjoy this training on an easy day. 👍
When's Ollie coming into the GCN pain cave?
Zone 2 (Endurance/Extensive aerobic) is around 55/56-75% FTP, around RPE 3-4. RPE 6 is well into Tempo, Zone 3, close to 90% FTP so title an intro is a bit off
im new to this...if the rpm is 80, how are you ramping to higher "effort" if the rpm is the same?
18 of 30 for in 24.
😮
Do you have a chart that compares #/10 to % of FTP ?
The Coggan zones (Garmin uses these) are:
Active recovery RPE 1-2 Under 55% FTP
Endurance RPE 3-4 56-75% FTP
Tempo RPE 5-6 76-90% FTP
Lactate threshold RPE 7 95-105% FTP
VO2 max RPE 8 106-120% FTP
Anerobic Capacity RPE 9 121-150% FTP
Neuromuscular power RPE 10 Over 150% FTP
However, some people use this one, they are similar but subtly different
Active recovery RPE 1-2 Under 60% FTP
Extensive aerobic RPE 3-4 55-75% FTP
Intensive aerobic RPE 5-6 75-90% FTP
Lactate threshold RPE 7 90-105% FTP
VO2 max (aerobic) RPE 8 105-120% FTP
VO2 max (anaerobic) RPE 9 120-130% FTP
Neuromuscular power RPE 10 Over 130% FTP
Thanks Manon / Ollie.
When realising there was one less block, I really pushed the last one, I got a lot out of a relatively short session 👍
Thank you GCN I’m a police officer in North Carolina, and these workouts have been keeping me in shape for many years now. Thank you GCN!!!!!
Ha! But thank you for your service! Thanks for keeping in shape for us. I'm a NC resident and have been doing the same with GCN for years!
Thank you! Love the zone 2 workouts! Please do more of these! See you next time!!
This isn't Z2 though, they have a 30 minute video with 9 minutes Z2, 18 minutes Z3 and 3 minutes Z1
First one back after a great summer outdoors! As good as ever Manon, Thankyou.
I have one strange problem with cycling.
Year ago i loved training on cycle at home with your incredible exercises but starting to have a Panic attacks.
I stopped training and they go away.
I started cycling again and PA came back to me. My doctor said everything is alright with my heart and whole body.
I don't know how it works but it's really sad, i love cycling.
Please, can someone explain how Cycling can get boost Panic Attacks?
Stop eating sugar affects the entire nervous system
Love it, love it, love. Great session.
Ollie ollie ollie - oi oi ouch!!!!!
Thank you for another great workout. Especially some endurance workouts that stay below maximum effort. I’m dealing with long Covid, and some aerobic exercise limitations and These workouts are accessible to me.
Thanks that was good! And challenging! Zone 2 is the fat burn king!
The last beat in the final 4 minutes is my jam
I have a question regarding cadence. Is there relationship between zones and cadences? I mean eg in zone 2 my cadence should be 80-90rpm. Thank you
No, they're done on your power (or heart rate), you can do zone 3 at 60RPM with tough enough gear and zone 1 at 100rpm with a very easy gear
if you want to work to their scheme and they say 80-90rpm zone 2, just tweak your gears or resistance to match, better to work that way around than try and pick arbitrary cadence for different zones
@@Gobtik thank you