Welcome to another longer workout on GCN Training. This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!

The session:
5 mins ramp warm up (3-7/10)

Repeat 4 times:
4 mins threshold (8/10)
- 30s Max! (10/10)
30s Easy recovery (1/10)
__________________
5 Mins easy extra recovery (1/10)
- 2 Mins Hard! (8/10)
1 Min steady (5/10)
- 2 Mins Hard! (8/10)

5 Mins easy 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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