Quick Progressive Effort 20 Minute Workout | Climb The Passo Gardena With GCN
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- čas přidán 27. 01. 2019
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Today we're back in the pain cave with one of Chris Opie's favourite indoor workout sessions. Grab a towel, plenty of water and saddle up for a thorough warm-up routine or quick work out.
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This is one of our most versatile sessions - before breakfast, warming up for a hard ride or race, or simply as a quick workout - it's a snappy routine that'll get you going without wearing you out.
Pro tip: If you're warming up for a race, you can always watch at 1.5X Speed for a quicker 15 minute warm-up rather than the full 20.
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.
Let us know how you get on with this short session in the comments!
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Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
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Leave us a comment below! - Sport
Smooth session for a Sunday morning
Loving these virtual training sessions. Inspiring views & solid workouts. Thanks GCN 👍👍👍👍👍👍👍👍👍👍👍
Thank you Chris James and Si for great session and beautiful scenery. 👍
Just what i was looking for, for tired legs.
Its not easy to find active recovery sessions.
Thanks GCN
This is definitely one of my favorite rides. It's short. It's quick. And we get it done. Not much to it then that. Good stuff. Now I can get on with my day while saying I got on the bike.
You guys are great! I always love watching the bike races. I just started going to the gym a few days ago. The only exercise I've had before this is going up and down the stairs at work. I made a play list and watched this video while I was on a stationary bike in the gym. Every time your ramp went up I upped the ramp on the gym bike and because you guys were so great at talking throughout the whole video I was actually able to keep up and complete the whole video. That was a total shock to me because I'm new to the gym and I'm in my mid 60s. It was so motivating to hear you fit guys huffing and puffing lol. I'm pretty sure that I wouldn't have done so well if I hadn't watched your video. So thanks so much for your dedication. Now I'm looking forward to buying a road bike this summer. Thanks again!
Tried it this morning. Really did enjoy that and my heart rate graph was on a very satisfying heart rate progession on the polar flow graph afterwards.
Thank you GCN.
I was looking for a quick finisher after a body weight HITT session this was perfect! Thank you!
This is my “go to” warm up 👍 well done GCN team
So brutal. Whew! Killer gradual climbing effort. Fantastic quickie session. 🔥🔥🔥
thank you guys for sharing. Nice training as usual. I had a great time following you on this road 😊
You guys are Brilliant! I'll be doing these work outs as some cross training... give the feet and knees a break on my 100 mile run training! Thanks guys!
LOVE all GCN workouts and the crew. Keep up the. Banter on the BIKE!
Just did a Sprint tri on Sunday. Legs feel like lead. Got on the trainer this morning and didn’t want to barely pedal. Then I remembered this video and put it on. This was exactly what I needed. Thanks, GCN!
Haven’t done this one for a while! Loved it, hard but good!
Loved this one. On to my next event - work!
You fellows rock this session. I gave a lot before the final 💯 thinking it was the last interval, then hit the last interval and went 120% so way to be tricky mates!! Keep them coming, especially those rides with a view. I’m in the dead of winter in Alaska and all
I see these days is darkness. Loving the sunshine and deep dig climbs
Great rode. Really enjoyed this one. Thanks.
Awesome “warm-up”!!
One of the toughest workouts, nice you present it so “persusasively”!
Great workout. Again, thanks for the continued motivation, especially at the end.........😓😥😓
Super quick ride before weight day,thanks GCN team
thank you GCN!!!
Did it again. Ready for the work day. Mind is awake!
Felt awesome on my spinning bike!
Second one of these workouts done. I’ll be doing these all Brevet Season.
And again. I'm hooked on this one.
Another great session. Seems gentle then before you know it you are on max heart rate having been very well warmed up.
Fun video! Great narration.
I am currently red lining w/ work responsibility. This looks like a good option for my time crunch. Another GCN thumbs up.
Nice one Ben, hope it eases up soon!
I do this one a lot when pressed for time. Also, when I need a stretch after a grueling ride. I also did it on a dodgey hotel exercise bike. Worked just fine, although that bike will never be the same.
Great short ride training.
Great training video👍👍🌄🚲
Fantastic thanks
I enjoyed it😊👍
Brilliant morning wake up!
Glad you enjoyed it!
Hi GCN! Great workout! Can you give us the name of the soundtrack in the background?
Can this be broken down to percentage jumps of FTP? For those with power meters, of course. Any guidance? Pretty sure my Garmin gives a percentage power option (I think?).
Good session
Thanks guys. Makes the stationary bike not suck lol
Thanks for the training session one question though, what software/source are you using for the video you have on your screens?
Great cheeky loosener, cheers gcn
Glad you enjoyed it.
Global Cycling Network the gag about Si in his sweaty gcn gear cracks me up every time 😂
Great warm up before Park Run - am I allowed to say that?
Really hard short effort!
Could you set up this workout on Zwift please? :)
Good compact, not-too-taxing workout to start the day! One tip for riders who are a few decades senior to the pro leaders: Don't get thrown by the heart rate comments. Our theoretical max heart rates are considerably lower.
Working out New Year’s Eve at 6:30 pm in Chicago. Bye 2020.
When you say "up a gear", do you mean to a smaller sprocket at the cassette?
That's what he means yes. Or it could be move to the big chainriing.
Can you do a Zwift version of this please
Hello, wanted to ask what the perceived effort level mapping to % FTP is. For example is a level of 7 roughly 100%. FTP?
Its a great warm up. i do it every morning. Up until this morning there were only pop up ads, but then today there were three full ads. Do you know how frustrating that is. I know you have to make some money, but at what price?
Can you make a video just on dodgy hotel exercise bikes? We have all been there!
I’m new to cycling but I love this video when the weather is too bad to ride or my schedule is tight. I use it on a spin bike in my gym that doesn’t have a cadence tracker. I usually look at the green lines rounding the clock on the bottom left corner and try to match my pedaling to when they round the clock... am I doing this right?
Yes absolutely!
Thank you!
You needed to tell us there are 2 10/10 phases!
How do I know which effort level I’m driving right now? I just got n garmin woth 5 zones on it
I got a new F.T.P after that workout Great.but my Heart Rate monitor keeps stopping.Thank.
Done this kind of training with a small modifications.. 3-5 minutes lower ramps and 1-2 minutes higher.. cooling off 5 minutes. Other cyclists at the video were like moving not at all.. :)
A heart rate of 190!!! That’s insane! I struggle to hit 160!
Bit of a shocker adding the final rep in after the 10. Great stuff as usual though.😵
Why only 1 progressive video in gcn.
Make more of this kind.
Goodness, Opie went so hard at the end he turned into Chris Eubank!
Ha, was thinking the same!
Ten plus??!! Yikes. Good warmup.
Easy
Please rename this session 'The Pleasure Zone.'
😂
Please disable CZcams ads in the middle of your videos. Such a distraction having to watch those ads when I'm cranking up the power.
Pay for no ads you tube
good workout but SO MANY ADs there were ~ 6 and at the last one it was right in the all out effort and killed my momentum
Cans someone summarize the workout in terms of % of FTP for each level? Not a fan of RPE for stuff like this.
Ergometer Training für Senioren
First!!!
Really hate the 1/2 steps that aren't on the graphic. Especially that the last 10 effort isn't actually the last 10 effort, there is a 10 5
give a reply atleast GCN
?
@@gcn 👍🏻😂
@@gcn it was to the request for a smart trainer version, Zwift etc. The reply above muddled it a little. man0z's reply for some reason split the two posts. ie DP ie and Jai Bhardwaj's which were together and hence made sense. I agree though many of us have been asking for an erg file or similar so we can use the training videos at the same time as running the workout through the trainer, much the same way as you guys appear to be doing it.
Add's sucks during the workout..
Thanks GCN for great workouts , but I’m tapping out. It started with one commercial in the beginning, then they started to interrupt the workout one or twice. Now they are very 2 minutes. And 3 minutes from the end they freeze on the commercial frame and never go back. Most definitely you guys should get income from your hard work, but this is too too much. Good luck.
Way too much chatter chaps...
Very bad