45 Minute Cycling Training Session | Sandwich MAX efforts. No rest for the wicked! 

Today’s session is a tough one, 45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping! This session is ideal to do once a week for a longer hard workout, but bear in mind you’ll need a good recovery afterwards!
Warm Up
5 Mins Easy Spinning (3/10)
Main Set:
2 Mins Hard! (9/10)
1 Min Moderate (7/10)
2 Mins Hard! (9/10)
30s Easy Spin (1/10)
1 Min Hard! (9/10)
2 Mins Moderate (7/10)
1 Min Hard! (9/10)
5 Mins Recovery (1/10)
10 Mins Steady - Moderate (7/10)
2 Mins Easy (1/10)
5 Mins Moderate (7/10)
30s Max! (10/10)
30s Easy (1/10)
30s Max! (10/10)
30s Easy (1/10)
2 Mins Moderate (7/10)
30s Max! (10/10)
Cool Down
4 Mins easy (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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