Gradual Threshold Effort Builds | 30-minute Indoor Cycling Workout
This cycling workout will help to improve your threshold effort on the bike, with four sets of effort slowly increasing the power into an intense effort
GCN
The GCN team
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This is a 30-minute session and includes some periods of pretty tasty effort. With four blocks to complete we’ll slowly increase the intensity as we go. This is the ideal sort of training if you feel you’ve hit a bit of a plateau in your fitness levels. Adding in some intervals will help put a little extra strain on your body in a controlled way to boost your fitness and get you to the next level.
Read more: GCN’s Ultimate guide to Indoor Cycling
Please note: 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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Warm up on your indoor trainer for five minutes
Before we get started on the main efforts we’ll spend a few minutes slowly warming up. Starting at a relaxed effort of 2/10 we’ll gradually build up to an intensity of 7/10 before dropping back down to 2/10 ahead of the main intervals.
The main session: Four blocks of intervals at differing levels of intensity
Now we’re into the main session. Each block follows the same pattern starting with a steady intensity of 6/10 for three minutes. This is a pace where you can just about hold a conversation while on the bike. Then we’ll increase to 8/10 for two minutes - you shouldn’t be able to chat through that period! Then we ease off to 2/10 for 1 minute to allow a bit of recovery time.
This will then be repeated a further three times before finishing off with a cool down.
Cool down for at least two minutes
Well done for sticking with this one – that was a tough session! Now it’s time to give your body a chance to recover. So keep spinning the pedals in an easy gear for at least a couple of minutes after this session. Thanks for joining us and we hope to see you next time.
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