Get your 2024 cycling training off to a flying start

Blow away the January cobwebs with this simple indoor cycling workout with Manon Lloyd

Clock13:16, Tuesday 9th January 2024

In this 25-minute indoor session Manon Lloyd is joined in the GCN pain cave by Conor Dunne and Hank for some New Year motivation. This workout tackles three blocks of variable 5-minute efforts, and to keep things interesting Manon's mixing each of those blocks up, so there's plenty of variety in your effort levels each time.

As always with our GCN training sessions, we're working off a perceived exertion scale from 1 to 10, 1 being nice and easy and 10 being super hard.

You don't need any high-tech equipment to join in with this session. All you need is a bike set up on an indoor trainer, with perhaps a bottle of water at hand and a towel for when things get more intense.

Enjoy the burn, push through the effort, and let's smash the 2024 cycling season!

Warm up gradually on your indoor bike

Warm up gradually on your indoor bike

We're starting with relatively low level intensity for the first 5-minutes to warm you up ahead of some of the higher intensity sets later on. We'll mix between 3/10 and 7/10 efforts for between 30 seconds and a minute to get things going.

The main session: mixed intensity intervals

The main session: mixed intensity intervals

It's now time for the main part of the training session. Manon runs you through three blocks of variable 5-minute efforts, with some 7/10 'tempo' efforts and the occasional 9/10 sprint effort and a 30 second all-out 10/10 effort. Stick with it!

A gentle spin to finish the session

Cool down on your indoor bike

Well done! You've made it through the hardest efforts of the session, so now it's time to go a little steadier and warm down. Take the last few minutes riding at a very gentle pace. This will give you the chance to catch your breath and kick-start your recovery process.

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