This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike. Intervals come thick and fast so concentrate and let's get through the session together!
This workout comes without music, so you can train along to your own tunes!
The session:
2mins warm-up (1/10)
1 min increased effort (3/10)
1 min back to easy (1/10)
Then 3x
10 secs sprint (7/10)
30 secs easy (1/10)
1 min steady (5/10)
20 secs hard sprint (9/10)
10 secs easy (1/10)
20 secs hard sprint (9/10)
40 secs easy (1/10)
30 secs steady (5/10)
- 2 mins rest (1/10) -
25 secs MAX sprint (10/10)
10 secs easy (1/10)
10 secs MAX sprint (10/10)
50 secs easy (1/10)
25 secs MAX sprint (10/10)
- 5 mins rest (1/10) -
45 secs MAX sprint (10/10)
1 min 15 secs steady (5/10)
2 mins easy (1/10)
30 secs MAX sprint (10/10)
1 min 30 secs easy (1/10)
15 secs MAX sprint (10/10)
1 min 45 secs easy (1/10)
30 secs MAX sprint (10/10)
15 secs easy (1/10)
30 secs MAX sprint (10/10)
2 mins 45 secs cool down (1/10)
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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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