Get Fit Fast: 40 Minute Indoor Cycling Sweetspot Workout - Passo Falzarego
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- เผยแพร่เมื่อ 5 ก.ย. 2024
- Get fit quick with this 40 minute sweetspot workout filmed in Alta Badia in the Dolomites.
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Whether you're on a turbo trainer, rollers or other indoor bike, sweetspot is one of the most efficient forms of training and offers the most bang for your buck if you don't have much time to train.
The sweetspot zone is just below your functional threshold power and in this indoor cycling workout former professional cyclist Matt Stephens takes you through a routine that will push your limits and help you to get fit quick.
If you have any questions about this session, let us know down in the comments and don't forget to like and share - we know that getting fit is an aim for many people in 2017!
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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Watch more on GCN...
30 minute fat burning session 📹 gcn.eu/2i4D3db
60 minute power and endurance 📹 gcn.eu/2iiNRnu
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Leave us a comment below!
![เปิดใจ พี่ญา คนรุม หลังทัวร์ลง หนักสุดในชีวิต!! l [Nickynachat]](http://i.ytimg.com/vi/2-OJZRtclro/mqdefault.jpg)
I ordered the exercise bike on January 7th and it arrived on February 12th. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The box must have been tossed around quite a bit because one whole side of the styrofoam was destroyed, and the other side foam was cracked. The Two zip ties holding the handlebars had broken loose and handlebars were loose in the box. There are two small holes in the foam on the right side of the handlebars, I guess from rolling around inside the box. Assembly was straight forward and easy. I am 6 ft 5 in 220 lb and the handlebars and seating positions fully adjustable and work great, I'm getting full leg extension. The noise level is very, very low and acceptable. The adjustment knob for the pressure on the flywheel works well also. The exercise bike is very well made, sturdy and easy move around. This is my first exercise bike and will keep me in shape over the winter. Update 3/19/21: when removing the sticker from the wheel, make sure you remove any sticker glue also. I thought mine was clean but I was getting a slight noise from the glue. Once cleaned off, its super quite. Also the monitor didn't work, tracked it down to the pickup device wasn't in the hole. Once I moved in the hole, it works fine. Do NOT put it in until it touches or it will damage the pickup.
Thanks, Matt. You’re the best. My favourite session too.
Still one of my favorites! Don't delete!
I know I've said this before, but please don't delete this video! It's my favorite and I use it weekly!
Agreed!
Same as you mate..these videos have got me right through the winter.10/10 for me👍👍👍👊
I miss Matt! GCN, get Matt back in the mix. Lets Go!!!
Still my favorite session. Bring Matt back to redo this one for the app!
After 4 years, still one of the best workouts!! Top job GCN!!
Great session Mat tough but achievable Mat’s chat during session really helped +the scenery made it enjoyable
I found the5mins interval tough especially the last on😤😤
I think I might have found my new favourite GCN workout! Those 'spicy' sprints are jsut long enough to really hurt, but short enough for me to max them, even after the Sweet Spot effort. Non-powermeter riding for me, so I'm trying too work it out using feel. I'm a serial over-exerter, so I do need to reign it in a bit, but 10 seconds... you can do anything for 10 seconds! My sweet spot efforts were very consistent for me (33kmh) and my sprints were too (48 kmh). I'm not one of your superfit whippets, just a mid 50's ex swimmer who has only been giving cycling a decent go again after a 10 year lay off to see how many pies I could eat. (quite a few!) These sessions have been brilliant for me to get fit enough to take on the short steep climbs where I live and make it up and over them for the first time in a very long time. Thank you
After 6 years still my favourite training
I still train to this video often. Matt was my favourite presenter on GCN, he’s by far the best one to train with indoors IMO. I also still train with some of the older Si and Dan vids too. I don’t even bother with the newer guys training vids.
There's lots of good ones, but he's top of my list as well. Keep coming back to this ride again and again.
Awesome session! The views were insanely good. I was so excited to see the top of the mountain. Thank you, GCN!
To whoever put the reverb on his voice in the tunnel, you're awesome.
Great session, with really helpful information, tips and motivation. Even as a ‘novice’ I found it useful and not complicated!😃
Still one of my favorites!
Brilliant! Combo of Matt on trainer and narrating - plus the scenery - is great. Much better than looking at 10 people on trainers! Let's have more!
totally agree! Great workout. Went so quickly having the beautiful scenery and interactive from matt 😎
Thank you Thank you for no annoying music, i rather listen to Matt and focus on his encouragement through vid, please more like these
I'm 63, and my sweet spot is a cadence of 72 in gear 4 of my tadpole recumbent. That keeps my heart rate around 150. When I do the sprints I peak at about 160. This was a nice change up ride for me. During the week I'm doing the 30min session with 8 sprints in higher gears. So, this ride while intense, is a bit of a longer endurance effort. Thanks for the workout! :-)
Best session so far.
GNC is getting me through the Covid-19 Pandemic in CA-Thank you!!!
Same here!
same!
Thank you GNC. I used to workout hard in the gym and now due to Covid-19, I’m at home and with GNC I’m staying in shape.
This is my all time favourite session. Must have done this 20 times already. Many thanks
Thank you for allowing subscribers to choose their own music.
No ads... great workout.
Thank you Matt Stephens and GCN for these videos. They make my winter so much more enjoyable.
How many times I have ridden this, and this was the first time I noticed the tunnel voice sound effect! As usual, an excellent plan, well-spoken host, and great scenery.
Still my fave workout session and one of my go-to ones weekly
The Zen of indoor training. Love all his sessions.
These are the best cycling training videos on TH-cam! Please make more!
The videos are spot on, perfect - the views, the mountain experience, the training cues and sprints... It's got it all. Love this video style.
Thank you so much for sharing your time and effort! You're a blessing to us cyclists..
Not sure how you manage to commentate throughout this video... I don't think I could say my name at the end.... Dripping with sweat! The bandana thanks you for this awesome session!
Really enjoyed this session thanks Matt
Love the echo in the tunnel near the end. Very clever.
great session Matt! thanks again
More please! These videos are great! Good work!
This was a great workout. Did it last night. Some input... I'm using my bike hooked to a magnetic trainer. I don't have a cadence sensor like I would imagine most don't but I DO have a heart rate monitor. So if y'all could add "heart rate zone" to these training sessions that would help a lot so we knew where our perceived effort should be. I purposely stayed in zone 4 during this session. Also, for those without cadence sensors it really does help when you cut the shot to y'all so we could see the speed and try to match our leg speed with your leg speed.
Thank you so much for these training videos! I'll try to keep some good input coming as I use these videos!
"Get yourself a fan to help cool you down" well Matt it was-2°C in my shed tonight. If i used a fan i would have ended up with frostbite....
Great workout and love the echo sound effects in the tunnel. Makes me smile through the pain.
GCN Has made my Covid recovery perfect
I rarely do any of my own training sessions now, GCN have a plethora (easy for you to say Dan!!) of great training videos. Recently completed one of the latest, Connor Dunne's cadence drills. A year ago I trawled through the GCN Training playlist and thought I found all the good ones, but I recently discovered a few more such as this one and Si Richardson's Strength Building Torque Intervals.
My Favourites are:
Si Richardson's FTP with Surges - Fat Burning 20-40s - Muscular Endurance (with JLW) - Strength Building Torque Intervals
Dan Lloyd's Fat Burning Randon HiiT - Over/Under FTP Intervals
Chris Opie & Manon Lloyd's Sufferfest Torque Monster - Sufferfest Equalizer
Matt Stephens' 60m Endurance Cadence Intervals - Race Winning Intervals - Fat Burning HiiT Sprint Intervals (Lucy Martin should have used water resistant mascara!)
Conor Dunne's Cadence Drills
Thanks GCN
The session was good but I really benefit from the music! Loved the way Matt said he was going to stop speaking and then proceeded to chat for the next 5 minutes!
That was absolutely awesome, thank you Matt and everyone at GCN.
Yes!! Thank you so much GCN!
Its 2°C inside the garage here ar home in Texas, where I have my indoor bike and this workout made it feel like I was riding in summer at 42°C thanks 🇨🇱🔥🇨🇱🔥🇨🇱🔥
Great Workout! Thanks to GCN for the best site on the interweb!
The Interweb may be good enough for you.. I use the Ultranet.
I love how they added the echo effect when he was in the tunnel. I missed that the first 8 times I did this ride. Nice attention to detail. Keep it up!
My first turbo trainer & GCN workout. Throughly enjoyed it. Thanks for the support this 40 mins 👍🏼👍🏼
Glad to hear you enjoyed the workout!
Love the reverb on Matt's voice when the video goes through a tunnel. Nice touch. Compliments to the sound editor.
I'm getting the sweat on during the second COVID lockdown in California. Thank you for helping me keep sane and fit.
The echo in the tunnel... Nice touch. ; )
Matt is my favourite GCN presenter..... Matt and Lucy Martin.
Wow , i don't have a smart trainer , have just started riding my turbo again and this is just what i needed. Thanks GCN !
One of my favorite GCN workouts. Love the scenery. Would love more videos like this one.
That was the best, loved this! Even if it was painful, it’s just so satisfying
💪
Another great session. Somewhere on the back end of this workout my mind tune to you out and I didn't hear a word that you said. I guess I put myself in The Hurt Locker. Dripping with sweat. Good stuff. Great workout.👊🏾💥🚲
Fantastic! Great dialog and motivation. Another good one - thank you!!!
"I hope you enjoyed that session". If you enjoyed that session you weren't trying hard enough. Call that the sweatspot!
This one's going in the rotation. More of these, please!
Awesome workout for a cold day is Nova Scotia
Great video Matt! Loved the bike view! Found it surprisingly motivating.
Awesome ...!! Regards from South Africa
Please guys do more of these videos. They are so helpful
The echo in the tunnel is a nice touch, Matt!
Extra credit for the echo in the tunnel. Well done GCN.
I've been doing these GCN sessions for longer than I care to remember - but during COVID confinement they're more valuable than ever! Grateful thanks to all the lovely GCN lads who make my training almost enjoyable!
Thanks for the comment, Jonathan! We're all in this together and we're really pleased that so many people are enjoying our workouts for a bit of escape during this difficult time! Thanks for the support!
Nice workout this morning with this video
Got of the turbo trainer after the session and walked into the front room and my other half thought I was having a heart attack I was soaked in sweat and breathing hard like a heavy smoker and she was going to call an ambulance until I told her its the 40 Minute Indoor Cycling Sweetspot Workout and its meant to waste you lol.
Brilliant video. Would love more like this. Much better than a normal spin video
i'm 69 Matt and I think you were trying to kill me. Did the previous workout and maybe did too much but it will payoff in the summer. These workouts are really good. Thanks.
I would like to see these videos in terms of % of ftp along with the current effort levels. But I do like this video. Keep them coming!
thank you gcn. keep them coming.
As an aged Clydesdale, I have been fighting to get back over 17 MPH, and your session did just that. 17.52 MPH as a point of fact. I think I need a nap now.
Glad to see the inclusion of sprints in here as sweetspot is notorious for converting type IIb fibres to type IIa. however, a little music in the background to cover up Matt's breathing and generally spice things up a but would be super coolio. Great session though! Keep 'em coming!
Great session! Great video thank you!
Excellent ride brothers... thanks for putting this together... now I can enjoy and keep pedaling in winter... of course on my trainer or stationary bike...
Definitely part of my weekly training thanks
Thankyou so much for your fitness classes, they are helping me so much. Amazing!!!!
My first turbo using TH-cam! Thanks Matt
Nice riding with you Matt
Enjoyed this ,liked the footage going up the climb , workout seem to pass quickly , felt it after !!!👍😜😳😜🚵🏻🚵🏻
Chapeau! Thank you guys SO much for more training vids. They are truly the best off season workouts I know of, better than the computrainer classes I go to. Why doesn't Matt warrant any music?? And it would be AMAZING to have more graphics (power zone/%, HR % etc) and even better if you had the leader's HR/power so we mere mortals have something to strive for.... Thanks again and another awesome job. Keep 'em coming!!!
No music.
Great workout! Thanks! 🙏
great session. i even extend it by addding one more interval.
Another great session. Love this format. Please incorporate spin technique at stages of the clock. I find that is a common element of workouts that I have good memories of. Thanks.
Excellent workout
Great ride to fit into my chaotic schedule ! Loved it.
great session ...
great workout, loved the echo effect
add a soundtrack that matches cadence and I'll work out to this one a bunch more times.
Still one of my favourite training videos 😊
Think i need a GCN towel lol. That got messy 🤣🥵. Brutal sweatfest, but went really quickly! Thank you.
Another really superb session - my first with Matt! Full marks.
Superb Matt.
40 minutes of sweet spot riding! Great narration by Matt, how does he keep his breath?👍🚴
Awesome workout guys, thank you so much. I am shattered now but feels great. Gonna do the strength power one next time
Lots of fun, thank you.
Wow Matt! That was TOUGH the sweat 🥵 but loved it 💪🏼 thank you!
Another great training video Matt - I was getting pins and needles in my hands during that last sprint as I was gripping the bars so tight!
You should have a relaxed (but firm) grip. You should be able to shake out your elbows. That goes for a motorcycle too.
just did your session, thanks GCN, it was really hard
Great session. Thanks