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.👍
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
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.
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?
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
### 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.
How can I follow this training on my smart trainer? It used to be that I can use the Sufferfest and then Wahoo connection, but where can I get the training files now?
![ปฏิเสธไม่ไหว (Crush on you) - LIPTA feat. No One Else [TEASER MV]](http://i.ytimg.com/vi/VC689EgdSIw/mqdefault.jpg)
My fave gcn workout!” Nice and easy ….wait!”
❤ 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!
Your channel is saving my legs. Beating the poor blood flood and feeling alive ❤
Great work out! Loved the super sneaky challenging format! Thanks for all that you do😅
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 🇩🇪
Happy Monday evening. 30 minutes went by quickly. Thanks!
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!!
Challenging!!! Thanks guys. Keep up these amazing videos. Always fun
Nice ride to start the week. Definitely tougher to turn it on after that extended warm up.
Phenomenal as always. Thanks Manon and team for helping me through this one. Challenging but fun.
Fantastic workout! Thank you 😊.
Thank you. This was way harder than I thought. I’ll feel it tomorrow for sure 😂
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
Absolutely loved this I never sweated so much
Looking forward to doing it again Monday.
😊
I recently discovered your workout channel. Thank you for great content and for making it available to all!
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
Thanks Manon. Good balance of pain and easy
Great session thanks team, more please
Finally a real cycling class! So glad I found y'all.
This was a great ride! Going up the pyramid was awesome. Coming down was a lot more challenging than expected 😂
This was excellent. First time here. Thank you.
Great session! Going up wasn’t so bad but coming down was a killer! Loved it!!
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 sneaky hard!!! so enjoyable tho compared to traditional HIIT sequences. thanks again!!!🎉
What a fantastic session, thanks so much! 👍
Your training session is so amazing. Keep it up😊
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
Good session, thanks all!
Amazing workout, intense but loved it. great way to start the day!
That was a lovely session! Great kick starter to get going 😊
Loved this! Feel like I got to level 5 and the sweat started pouring!😅 Thanks GCN!
It's hard but quick. Great workout!!
Love your session keep doing 1new every week.thanks❤
Well done guys. I enjoyed the session. Thanks Manor and the crew🎉🎉🎉🎉❤❤
This was a fun session to follow! Thanks 😊
Yeeoo rad work out Manon
A tough 30 mins. Was ready for the chocolate oat milk :)
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
Super fun! That went so fast!
This was intense, I love it! 🙏
Great session. Adding an extended threshold effort on the way down at 7 or 6 could be a challenging addition.
Had a really good session!
Great session. Enjoyed it.
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.
Awesome short session
Thanks for this session 💪💪💪
Deceptive, but well worth the time. Thanks.
Thanks I enjoy your sessions Manon 😅
Brilliant session well done to all
All the training is great. Anyway to simulate a race?
great session! done it from portugal!
Great workout, deceptively hard!
This one is guaranteed to give you "screamy legs" 😅😅❤ love it!! And hate it but mostly love it.
Was pretty good, was thinking wow what an easy set until 7,8,9,10 😅 thanks heaps
I really appreciate GCN. This was a great workout.
Every time I do this love it …..
Super good Manon thx for getting me through ❤
So good and thanks for the upload! 100rpm was a killer 😂😮👟🔥
Great lesson, thank you team!
Great session
Great session!
Great stuff, thanks 👍
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?
Was a great session the top of the pyramid catches you off guard. But enjoyed it.
It's always a pleasure to ride with you....
I have a spinng bike. Is it ok to do this kind of riding with it? I find this perfect for my knees.
Nice one, excellent.
Great session ❤
Great lesson
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.
Great workout - Pyramids are always a trap!
Love this one.
Great workout:
3 weeks in Greek Islands....first indoor sesh! Cheers
Loved that. 🎉
excelentes entrenamientos llevo ya casi 5 meses viéndolos y siguiendo con ustedes casi todas sus rutinas y voy mejorando muchísimo, saludos desde México
Yaroomba to Noosa at full pelt. Endorphins hitting in now.
Ótimo treino 😊
Thank you from grey and rainy Germany.
I'd forgotten how hard this one is. Well done Manon.
I am pouring sweat.. just fantastic.. fantastic.
“Make sure you’ve a fan on” sounds like “let’s train with Manon” 😂 liked that seSh
I like it!❤
Up up up!
❤❤❤❤ the session
Enjoying this in the U S and A
Thank you, !!
And it started out so easy! 😅
Crushed it ❤
Great for practicing an extended climb. Super hard to not just drop down to level 3 after the level 10.
Exigente, dinámico... muy buena rutina!
Liked this a lot nice to do something different
### 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.
Love her!!! More w her leading!!!!
How can I follow this training on my smart trainer? It used to be that I can use the Sufferfest and then Wahoo connection, but where can I get the training files now?
I love it
Damn near killed me! Thank you. I love it. ❤
Great ride as usual! Thanks, y’all! Anyone have the song at 24:25?