Gradual Threshold Effort Builds | 30 Minute Indoor Cycling Workout

Clock11:43, Monday 4th March 2024

This week, we have a juicy cycling interval workout for you, with 4 sets of effort builds, slowly increasing the power into an intense effort. This workout will help to improve your threshold effort on the bike.

00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 1 mins @ 4/10 (80 rpm)
02:00 - 1 mins @ 6/10 (80 rpm)
03:00 - 1 mins @ 7/10 (80 rpm)
04:00 - 1 mins @ 2/10 (80 rpm)
05:00 - 3 mins @ 6/10 (80 rpm)
08:00 - 2 mins @ 8/10 (80 rpm)
10:00 - 1 mins @ 2/10 (80 rpm)
11:00 - 3 mins @ 6/10 (80 rpm)
14:00 - 2 mins @ 8/10 (80 rpm)
16:00 - 1 mins @ 2/10 (80 rpm)
17:00 - 3 mins @ 6/10 (80 rpm)
20:00 - 2 mins @ 8/10 (80 rpm)
22:00 - 1 mins @ 2/10 (80 rpm)
23:00 - 3 mins @ 6/10 (80 rpm)
26:00 - 2 mins @ 8/10 (80 rpm)
28:00 - 2 mins @ 2/10 (80 rpm)

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Ultimate Indoor Cycling Guide 👉

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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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