50 Mins Lead Out Efforts Into Full Sprints! | GCN Indoor Training Session

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Sprinting is a key part to cycle racing, but the lead out to the finish is just as important! Conor shows you one of his favourite sessions to help you build power and get you and your mates that win!
The Session:
2 mins - 2/10 - 80rpm
2 mins - 3/10 - 80rpm
2 mins - 4/10 - 80rpm
2 mins - 5/10 - 80rpm
1 min - 1/10 - 80rpm
4 mins - 8/10 - 100rpm
3 mins - 1/10 - 80rpm
4 mins - 6/10 - 80rpm
3 mins - 8/10 - 100rpm
3 mins - 1/10 - 80rpm
4 mins - 6/10- 80rpm
3 mins - 7/10 - 80rpm
1min 30 sec - 9/10 - 100rpm
3 mins - 1/10 - 80rpm
4 mins - 6/10 - 80rpm
3 mins - 7/10 - 80rpm
1 min 30 sec - 8/10 - 80rpm
30 sec - 10/10 - 100rpm
3 mins 30 sec - 1/10 - 80rpm
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Опубликовано:

10 сен 2024

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Комментарии : 104

@GCNTraining 2 года назад

Did you enjoy this session? Let us know what sessions you do in the comments!

@Tio_Nel 2 года назад

Really good!

@johnmaynardpunzalan1171 2 года назад

Make a vedio about strength training

@MitchoBuchanan 2 года назад

Great session. Liked how it just building during the 12 min blocks. Just under 30km for me

@andrewrowat7065 2 года назад

Great session. For me Connor is probably the best, most motivating, of the GCN training leaders I've done sessions with. Haven't fully nailed this one but it's early in winter so I'm still not maxing out yet - the best is yet to come!

@matthushbeck6567 2 года назад

Love all the workouts. Can you pin the workout to the comments? That way we can think about the gear based on the cadence?

@subhoghosh7620 2 года назад

GCN training sessions are the part of the day I look forward to the most.

@leanneearle3652 2 года назад

I'm really enjoying Conner's sessions. Absolute killer

@kathyapostolou5050 Год назад

GCN has the best training videos out there and I can't thank you enough for being budget friendly for everyone...as in FREE! Forever grateful to all of the instructors ❤❤

@brian2066 10 месяцев назад

I will happily pay to have the GCN channel.

@lauraking3393 2 года назад

I loved this session. So fun, challenging and different. Connor kept it positive, motivating and made us feel we were there to win- Keep them coming-

@dzudiy8806 2 года назад

what a ride! I was dying each time when "leading" a pack, on the last leg of the interval. Thanks Conor for motivation - you really pushed me out of my comfort zone!

@amystephenson3665 2 года назад

Great session! I try to do two gcn indoor session and one weekend road session a week. It’s my first season with a proper road bike and I have seen good progress. Big thanks to the GCN team!

@lindae_swims 2 года назад

This was one of the best sessions from GCN Love this length coaching and cues were impeccable. I am improving with all these sessions thank you from 🇨🇦🇨🇦

@evanking920 2 года назад

Where else can you get Pro level training from a real ex-Pro. This session is the real thing, no Spin Workout Posers.

@Clintondmb 2 года назад

No $1500 setup required either.

@M_T_Gr8 2 года назад

That was incredible - thanks so much for these sessions!

@kyleeferoglia8383 2 года назад

Loved this session! Goddamn Connor is a good inspirational lead 🙌

@brian2066 10 месяцев назад

That was bruuuutal… Connor is a beast…..👊🏽 This session is not for beginners, I am 53yrs old and do GCN sessions five days a week,but this one had me at the end,it will be one of my fab go to session after a rest day…. Well done to the GCN team for all the workout videos you do,there is no other channel that can produce such quality workouts and videos like GCN…..👍

@kennylegan 2 года назад

That was an expert workout. Could only do 3 out of 4 sets but hope to get all 4 next time! 💪🥵

@dmcarthur60 2 года назад

Way to go Connor!! You know it’s a tough one when you blow your cap off during an indoor session👍

@kirstenemmanuel7120 10 месяцев назад

Wow Connor intense, feels like a good hour session even though it’s 50min. Love this it’s a Great workout

@LilikoiBoi1991 5 месяцев назад

Amazing session. More like this please! Also loving the music in this one - matched the intensity levels perfectly.

@FishingSniper1 2 года назад

Great session! Enjoyed the team, the Profesional perspective and energy was top notch! Love the pro style thinking. It elevates the concept. Keep it coming GCN!

@PakoHerreraHernandez 2 года назад

I loved it! I was in doubt of doing this one since it's a long session but I really enjoyed it. Thanks GCN 👏🏼

@gracegieske2449 2 года назад

This has to be one of my favorite sessions. I rewind the video to make the session longer and get more effort time in. I love the buildup and longer efforts in this workout; it makes me really feel I am out in the Peloton riding with the pros. I would love to see more sessions like this with little recovery, max efforts, and that are over an hour!

@jennifergehrlein5664 Год назад

Great ride! The intensity was manageable and effective. Thank you!!

@jazfuentes6472 2 года назад

I barely have a week following these training sessions, and man, they are amazing !

@thestrongmamatrainer3485 2 года назад

Love seeing and hearing from the other female athletes! They are so awesome

@Megmooification 2 года назад

Omg, we got to hear someone else! Thank you for micing up different people.

@arcangel7097 2 года назад

this workout takes you out killer killer killer THANKS Connor we could not have done this without YOU

@larryjones498 2 года назад

Thanks so much! Really hard effort workout, but easy to follow for me! Really appreciate all the people that work on bringing these free videos to us! Blessings!

@margarethollingsworth4770 6 месяцев назад

These longer sessions are terrific!

@tomj2559 2 года назад

Epic. Proper. Solid. Buckets. Legends.

@pabita07 2 года назад

YASSS!! looking forward to try this workout!!💯💯

@matteoghirardo2115 2 года назад

This was great! The music was perfectly timed! Keep it up guys 👍🏻

@GetOutFitness 2 года назад

This is my new favourite session on the channel. It's to soon to say im looking forward to doing again, but I know I will be coming back for that lead out. Thanks Conner

@simonepietrini6152 2 года назад

Fantastico!!! Ho provato ora questa sessione e mi piace tantissimo!!... Grazie GCN...sempre più forti!!! Saluti Simone from Italy

@andreabartunek8951 2 года назад

Awesome session! Thank you GCN!

@psurlis1 2 года назад

Brilliant session. At home on a fearless ancient bike but wow!

@user-kf8ek8nl4z 11 месяцев назад

Outstanding session, Conor is an animal 😂👍👍

@alexpowell939 2 года назад

This is easily the best session I’ve done with GCN! Love the longer efforts in this long session 👌🏼 Please can we have more like this???? 🙏🏻

@bearirving7002 2 года назад

Fantastic session.... truly brutal More words of wisdom from Emily in future please.. great insights. GCN give that woman a job!

@kevinkerns7651 2 года назад

Loved the variation in intensity and distances. We’ll done. (And I take back all those bad things I said about you the last half hour.)

@osedlanokolo 2 года назад

wow super session !👍 and what a music 💪 NICE!

@alenapeacock7984 Год назад

OMG I thought I was going to puke that was so hard! But I finished it! Thanks for another grueling session! Awesome guys 😍

@GCNTraining Год назад

Our pleasure! See you on the next one 😬

@karleastwood9940 2 года назад

That was gloriously brutal at the end

@mikeboustead6385 2 года назад

There are few words to describe that one but amazing!

@te5921 Год назад

Great workout! Love the team spirit 🎉

@kimberly5304 2 года назад

AWESOME!!!! LOVED IT! Just made my day! Please do more.

@derickverster2053 2 года назад

Great workout thanks team. The last set was deadly.🇿🇦 Edenvale

@hornetshaven 6 месяцев назад

Great session. Connor's hat was a big distraction, not surprised it flew off, it was barely clinging on to his head most of the time 😅

@kelliburmeister3618 29 дней назад

Fantastic session its so encouraging to see u professionals sweat like I do 😅

@nightsfalling 2 года назад

3rd time doing this session. I like the ones with the music in the background.

@amyflowers2435 2 года назад

Loved this workout. The intervals were a good challenge, making me feel like the rests were truly earned. RIP to your cap.

@quinnchan9264 2 года назад

Excellent! Thank you!

@megmyles2790 2 года назад

Great session. Thank you. We need more of these.

@joannepolkinghorne5111 2 года назад

Excellent work out Conor. Really enjoyed it. Love your training style!

@jammynem 2 года назад

Loved that one, thanks team

@eptvirtual 2 года назад

A felt that i was outdoor, congrats 🇧🇷🇧🇷

@paulaanderson9932 2 года назад

back to work! this was a good one!

@amandajohnston2222 2 года назад

THE BEST! Hello crew! Thank u

@debraschroder8279 2 года назад

Awesome 👌!! Great length!! 🇿🇦

@1109allahdadi 2 года назад

Fantastic session.

@derickverster2053 2 года назад

Great workout thanks🇿🇦

@mikeboustead6385 Год назад

Just done this Lead Out Efforts session again, absolutely superb! Can we have some more similar to this. Thank you.

@mohitmehtapro 2 года назад

Wonderful session

@judithharris-deans3606 2 года назад

FAB FAB FAB!!! 👏🏻🎉

@senorsombrero 2 года назад

Great session. Keep it up

@user-qj7to1ko4l 2 месяца назад

Awesome! 🎉

@hollyfahey177 2 года назад

This was awesome! Thanks so much, love all these sessions

@derickverster2053 2 года назад

Great workout thanks.🇿🇦

@runningnat8284 2 года назад

Completed! :D got to do this again soon

@kerrancohen4150 Месяц назад

🎉🎉great session

@blakemorton9870 2 года назад

Brutal but brilliant. Good length too

@aaronlewis9878 2 года назад

Great ride, the long efforts really hit different

@morgancunneen2950 2 года назад

Great session! Got my highest heart rate to date.

@claudiapina4 2 года назад

AMAZING 🔥🔥

@madeleinesukkar5122 2 года назад

Great session especially helping to improve my cadence.

@karenskingley6939 2 года назад

Fantastic session really tough but finished it thank you

@ArthAlexLp 2 года назад

Can we get the table of the session please? Edit: thanks 🙏

@avical 2 года назад

One of the hardest I've done from GCN

@moricz57 2 года назад

😮 whoa. I’m dead. Crazy session

@matthewoconnor2593 11 месяцев назад

Amazing

@lauraking3393 2 года назад

Sooohappy to see this session

@user-jm6hi3nc8g 2 года назад

wow, feel good about training, exhausted

@alisonwhite4710 2 года назад

3-4 mins at max is hard. No pain no gain though, as they say. I’ll be coming back to this one!

@stuemac 2 года назад

Beautifully disgusting. Thank you!

@g1598 2 года назад

who is the DJ dropping the beats? need that playlist in my list

@cohesionservicesglobal 2 года назад

Nice!

@eptvirtual 2 года назад

Excelent 🇧🇷🇧🇷

@theoy3681 2 года назад

How do you guys set your wahoo head unit to do these workouts on the kickr?

@acanfield87 2 года назад

Loving these longer sessions! Look forward to a version w/o music if you can...

@livigur7780 2 года назад

Very good one 👍👍👍

@GCNTraining 2 года назад

Keep an eye out - we'll get the non-music one out later this week!

@taylorgilbert8301 2 года назад

Such a good session!! 🤢😂

@marcstevenson6879 2 года назад

hardest one yet

@CaraLS321 2 года назад

Does anyone know what this presenters name is?

@nicholasreyes3999 2 года назад

Could be this done on rollers?

@TheMindfr3ak 2 года назад

I do these sessions on rollers and boi… they’re great. I will say you miss out on some of the resistance you’d get from a smart trainer but nonetheless, it’ll get you rolling and get the job done!