55 Minute Cycling Training Ramp Session | Dialling In Your Training Zones 

This week’s session is a longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance. If you’re looking to get a great hour of power in, or want to work on your race winning sprint then this is the workout for you!
Warm Up
5 Mins Steady (3/10)
Main Set
15 Minutes Steady Tempo (6/10)
- 2 Mins Easy (1/10)
10 Mins Threshold (7/10)
- 2 Mins Easy (1/10)
6 Mins High Threshold (8/10)
- 2 Mins Easy (1/10)
3 Mins Hard (9/10)
- 2 Mins Easy (1/10)
1 Min Sprint! (10/10)
- 2 Mins Easy (1/10)
30s Sprint! (10/10)
4.5 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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