A great one as an after-work session, well done Mannon! 8 to 10 was hard, but coming down from 10 to 8 and 7 was even harder. In the end I didn't need 3, 2 and 1 though, stayed on appr. 4/5 for the final 5 minutes. Thanks to the entire team. Jürgen from 🇩🇪
Second time doing this session, which I loved. What blows my mind is that I read 30 miles on the road every day pretty hard. Yet, in the GCN sessions I cannot get above 90 in the high gears for very long but I am not giving up on this goal. Thank you Manon, Hank and Connor for these great training videos!!
Thanks Manon, very enjoyable. Going up is hard, coming down mentally challenging, as you want to make it a lot easier, but to get a benefit you have to stay determined.👍
Good session. One good aspect of the pyramid is that hard effort does not end after the peak effort, just like on the road. Usually on the spin bike, one gets used to an absolutely low effort to recover after a peak effort.
Happy 🤗😎 👍👍 start to the week 😍 Manon, I am grateful to you for your 💯👍👍🤗😎 The Full Pyramid Performance, 😎🤗 black GCN training outfit, a beautiful smile, a perfect start to the week for me, have a nice Monday to you. 💚 Greetings Felix
Great workout, thank you & a little brutal too🥴. Would love it if you could make a 10-20-30 HIIT session: 30 seconds slow cadence, 20 moderate pace & 10 seconds hard. Repeated with little breaks in between for 20mins. Supposedly a good approach to interval training. Apologies if you have already produced one like this. You have an amazing catalogue of sessions. I think I’ve tried most but then I spot yet another I haven’t done.
excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México
This was a great workout! New here and to cycling. Can someone please explain the terminology? Cadence, RPM, effort and watts? When the screen says level, does that mean I change my gear to a harder level? So when it’s at ten I’m in gear 10?
### 7-Day FTP Improvement Training Plan: #### Day 1: Endurance Ride - **Duration:** 2 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to build aerobic endurance. #### Day 2: Threshold Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 3 x 10-minute intervals at 90-95% of FTP with 5-minute recoveries between intervals. Finish with a cool down. #### Day 3: Recovery Ride - **Duration:** 1.5 hours - **Details:** Ride at a very easy pace, around 50% of FTP, focusing on spinning the legs and promoting recovery. #### Day 4: Sweet Spot Training - **Duration:** 1.5 hours - **Details:** Perform 3 x 20-minute intervals at 85-90% of FTP with 5-minute recoveries between intervals. Warm up and cool down accordingly. #### Day 5: VO2 Max Intervals - **Duration:** 1.5 hours - **Details:** Warm up for 15 minutes, then perform 4 x 5-minute intervals at 110-120% of FTP with 5-minute recoveries between intervals. Cool down afterward. #### Day 6: Tempo Ride with Sprints - **Duration:** 1.5 hours - **Details:** Alternate between 10-minute blocks at 80-85% of FTP and 10-second sprints every 5 minutes. Complete a total of 6-8 sprints. Cool down afterward. #### Day 7: Long Endurance Ride - **Duration:** 3 hours - **Details:** Maintain a steady pace at around 65-75% of FTP to further build aerobic endurance. Break the ride into manageable segments and stay hydrated and fueled. ### Notes: - **Warm-Up and Cool Down:** Ensure to include adequate warm-up and cool-down periods in each session. - **Hydration and Nutrition:** Stay properly hydrated and fuel your body with carbohydrates and electrolytes during longer sessions. - **Recovery:** Listen to your body and prioritize recovery between sessions. Get enough sleep and nutrition to support your training efforts. Feel free to adjust the duration and intensity of each session based on your fitness level and goals. The key is to gradually increase the workload while allowing for sufficient recovery to see improvements in your FTP.
My fave gcn workout!” Nice and easy ….wait!”
Your channel is saving my legs. Beating the poor blood flood and feeling alive ❤
A great one as an after-work session, well done Mannon! 8 to 10 was hard, but coming down from 10 to 8 and 7 was even harder. In the end I didn't need 3, 2 and 1 though, stayed on appr. 4/5 for the final 5 minutes. Thanks to the entire team. Jürgen from 🇩🇪
Second time doing this session, which I loved. What blows my mind is that I read 30 miles on the road every day pretty hard. Yet, in the GCN sessions I cannot get above 90 in the high gears for very long but I am not giving up on this goal. Thank you Manon, Hank and Connor for these great training videos!!
Was not as easy as I thought it would have been. Finished effort level 10, but to keep a good cadence at 9, 8, and 7 was brutal
❤ brilliant Monday morning session. Thx Manon!
Love these 30 min sessions! Thank you GCN team.
Wow. That was hard but great. Gonna keep doing this for a while! Level 9 was a killer!
Nice ride to start the week. Definitely tougher to turn it on after that extended warm up.
Thank you. This was way harder than I thought. I’ll feel it tomorrow for sure 😂
Happy Monday evening. 30 minutes went by quickly. Thanks!
Great work out! Loved the super sneaky challenging format! Thanks for all that you do😅
Phenomenal as always. Thanks Manon and team for helping me through this one. Challenging but fun.
Fantastic workout! Thank you 😊.
Challenging!!! Thanks guys. Keep up these amazing videos. Always fun
Finally a real cycling class! So glad I found y'all.
Thanks Manon. Good balance of pain and easy
Absolutely loved this I never sweated so much
Looking forward to doing it again Monday.
😊
Thanks Manon, very enjoyable. Going up is hard, coming down mentally challenging, as you want to make it a lot easier, but to get a benefit you have to stay determined.👍
This was a great ride! Going up the pyramid was awesome. Coming down was a lot more challenging than expected 😂
Wowsers! Great session. L10 from the top of the pyramid down to L7 I reckon! Will defo do this one again, thank you GCN crew
I love your indoor training videos. I ride along with you everyday when I go to the gym. Thanks for all the motivation.
Nice training. Love ur classes and Ur enthusiasm. Thanks GCN
this was sneaky hard!!! so enjoyable tho compared to traditional HIIT sequences. thanks again!!!🎉
Loved this! Feel like I got to level 5 and the sweat started pouring!😅 Thanks GCN!
Good session. One good aspect of the pyramid is that hard effort does not end after the peak effort, just like on the road. Usually on the spin bike, one gets used to an absolutely low effort to recover after a peak effort.
Great session. Adding an extended threshold effort on the way down at 7 or 6 could be a challenging addition.
Great session! Going up wasn’t so bad but coming down was a killer! Loved it!!
Happy 🤗😎 👍👍 start to the week 😍 Manon, I am grateful to you for your 💯👍👍🤗😎 The Full Pyramid Performance, 😎🤗 black GCN training outfit, a beautiful smile, a perfect start to the week for me, have a nice Monday to you. 💚 Greetings Felix
I recently discovered your workout channel. Thank you for great content and for making it available to all!
Good session, thanks all!
What a fantastic session, thanks so much! 👍
Amazing workout, intense but loved it. great way to start the day!
It's hard but quick. Great workout!!
This was excellent. First time here. Thank you.
Your training session is so amazing. Keep it up😊
Love your session keep doing 1new every week.thanks❤
That was a lovely session! Great kick starter to get going 😊
Well done guys. I enjoyed the session. Thanks Manor and the crew🎉🎉🎉🎉❤❤
Great session thanks team, more please
Thanks I enjoy your sessions Manon 😅
Deceptive, but well worth the time. Thanks.
This was a fun session to follow! Thanks 😊
Thanks! This was great
Was pretty good, was thinking wow what an easy set until 7,8,9,10 😅 thanks heaps
Yeeoo rad work out Manon
A tough 30 mins. Was ready for the chocolate oat milk :)
This one is guaranteed to give you "screamy legs" 😅😅❤ love it!! And hate it but mostly love it.
Had a really good session!
This was intense, I love it! 🙏
Super fun! That went so fast!
Was a great session the top of the pyramid catches you off guard. But enjoyed it.
Every time I do this love it …..
3 weeks in Greek Islands....first indoor sesh! Cheers
All the training is great. Anyway to simulate a race?
Brilliant session well done to all
Great for practicing an extended climb. Super hard to not just drop down to level 3 after the level 10.
Awesome short session
I really appreciate GCN. This was a great workout.
great session! done it from portugal!
Great session. Enjoyed it.
Great workout, thank you & a little brutal too🥴. Would love it if you could make a 10-20-30 HIIT session: 30 seconds slow cadence, 20 moderate pace & 10 seconds hard. Repeated with little breaks in between for 20mins. Supposedly a good approach to interval training. Apologies if you have already produced one like this. You have an amazing catalogue of sessions. I think I’ve tried most but then I spot yet another I haven’t done.
Thanks for this session 💪💪💪
Great workout - Pyramids are always a trap!
Great workout, deceptively hard!
excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México
Super good Manon thx for getting me through ❤
Great lesson, thank you team!
So good and thanks for the upload! 100rpm was a killer 😂😮👟🔥
It's always a pleasure to ride with you....
Great session
Yaroomba to Noosa at full pelt. Endorphins hitting in now.
Great stuff, thanks 👍
Great lesson
Enjoying this in the U S and A
Great session!
Thank you from grey and rainy Germany.
And it started out so easy! 😅
I'd forgotten how hard this one is. Well done Manon.
Exigente, dinámico... muy buena rutina!
Love this one.
Great workout:
Great session ❤
This was a great workout! New here and to cycling. Can someone please explain the terminology? Cadence, RPM, effort and watts? When the screen says level, does that mean I change my gear to a harder level? So when it’s at ten I’m in gear 10?
“Make sure you’ve a fan on” sounds like “let’s train with Manon” 😂 liked that seSh
Nice one, excellent.
Ótimo treino 😊
### 7-Day FTP Improvement Training Plan:
#### Day 1: Endurance Ride
- **Duration:** 2 hours
- **Details:** Maintain a steady pace at around 65-75% of FTP to build aerobic endurance.
#### Day 2: Threshold Intervals
- **Duration:** 1.5 hours
- **Details:** Warm up for 15 minutes, then perform 3 x 10-minute intervals at 90-95% of FTP with 5-minute recoveries between intervals. Finish with a cool down.
#### Day 3: Recovery Ride
- **Duration:** 1.5 hours
- **Details:** Ride at a very easy pace, around 50% of FTP, focusing on spinning the legs and promoting recovery.
#### Day 4: Sweet Spot Training
- **Duration:** 1.5 hours
- **Details:** Perform 3 x 20-minute intervals at 85-90% of FTP with 5-minute recoveries between intervals. Warm up and cool down accordingly.
#### Day 5: VO2 Max Intervals
- **Duration:** 1.5 hours
- **Details:** Warm up for 15 minutes, then perform 4 x 5-minute intervals at 110-120% of FTP with 5-minute recoveries between intervals. Cool down afterward.
#### Day 6: Tempo Ride with Sprints
- **Duration:** 1.5 hours
- **Details:** Alternate between 10-minute blocks at 80-85% of FTP and 10-second sprints every 5 minutes. Complete a total of 6-8 sprints. Cool down afterward.
#### Day 7: Long Endurance Ride
- **Duration:** 3 hours
- **Details:** Maintain a steady pace at around 65-75% of FTP to further build aerobic endurance. Break the ride into manageable segments and stay hydrated and fueled.
### Notes:
- **Warm-Up and Cool Down:** Ensure to include adequate warm-up and cool-down periods in each session.
- **Hydration and Nutrition:** Stay properly hydrated and fuel your body with carbohydrates and electrolytes during longer sessions.
- **Recovery:** Listen to your body and prioritize recovery between sessions. Get enough sleep and nutrition to support your training efforts.
Feel free to adjust the duration and intensity of each session based on your fitness level and goals. The key is to gradually increase the workload while allowing for sufficient recovery to see improvements in your FTP.
Loved that. 🎉
❤❤❤❤ the session
Liked this a lot nice to do something different
I like it!❤
Up up up!
That was tough. I'm rehabbing a fractured right foot and spinning is the only cardio I can do without the foot hurting afterward.
Thank you, !!
I am pouring sweat.. just fantastic.. fantastic.
I have a spinng bike. Is it ok to do this kind of riding with it? I find this perfect for my knees.
Great ride as usual! Thanks, y’all! Anyone have the song at 24:25?
I can do the lowest watts!! ❤ gcn
Crushed it ❤
Love her!!! More w her leading!!!!