45 Minute Un-Paced Efforts | GCN Training Workouts

We're back with another savage GCN training session. This workout, led by Manon, is 45 minutes of un-paced efforts: just go flat out! This brutal session comes with music so you can train along to Manon's beats!

The Session:
3 mins at 2/10
2 mins at 3/10
1 min at 2/10
2 mins at 4/10
3 mins at 5/10
30 sec at 8/10
30 sec at 1/10
2 mins at 3/10
3 mins at 5/10
2 mins at 3/10
1 min at 6/10
3 mins at 10/10
4 mins at 1/10
3 mins at 10/10
4 mins at 1/10
3 mins at 10/10
2 mins at 1/10
2 mins at 3/10
2 mins at 6/10
2 mins at 1/10

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.

Watch more on GCN...

The Global Cycling Network (GCN) is the largest and fastest-growing online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.

Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.

Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring you the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.

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Thanks to our sponsors:

[lisar.rasmussen]

Manon your encouragement has re shaped my body. With some significant food changes my results are in. Thank you for being so strong. Here's to you and the whole team. Cheers Hank!

[mariacristinaperezlegorret]

Manon your sessions are a blessing! I have difficulty believing the results of these "spicy" efforts. Thank you!!!

[elizabethdrew]

Thank you Manon and team. Was struggling emotionally and feel so much better now. 🥰

[jackiepatane]

I definitely embraced the pain on that one! I can feel the fitness growth happening every session!!!

[sophiejones]

I love the long warm-up so your muscles really are ready to push hard for the long efforts later on. Makes for a great balanced session - thanks guys!

[connorspirasee]

Called Manon because you keep everyone under pressure, nice work!

[katherinechiarello]

This session was an amazing start to my weekend of holiday baking. Thanks Manon and the GCN team!

[mikeboustead]

Brilliant session, probably the toughest yet with those 3 minute 10’s!

[kevmcdaid]

This particular workout is the best GCN has available. Absolute beast of a session. Well done guys.

[stephcreaturo]

Loved this, thank you! Love the longer efforts and terrific chemistry, terrific presenter. The 45 min is perfect.

[michaeljohnson]

By far the most challenging GCN session for me. I am a big gear grinder so having to get up to 120 rpm at level 10 for a sustained amount of time is definitely a killer. First time I had to stop for a couple of minutes. Good one Manon

[katestewart]

When you described this workout, I literally thought to myself "That's not possible - 10 effort for 3 minutes?" but then I started it and was pleasantly surprised - which is exactly the level of workout I was looking for.

[JeepBike]

Great workout! I love the longer sustained efforts. Really pushes the heart rate up. Keep’em coming!!!

[elliotgarside]

I have been using the GCN spin videos for about 2 months now. What can I say, FANTASTIC! I have loved every workout I have done and just hope you don’t stop producing them as they have revolutionised my garage cycling during the winter.
Great work! Would be good to see more 30 min hill climbing too!
Cheers

[rinozan]

Great session, Manon is GCN 's best presenter and ride leader.

[Happiness-gy]

Thank you GCN....you guys have saved me during lockdowns here in Melbourne. Hated the pain, loved the feeling afterwards. I certainly enjoy the workouts and learning the art of endurance.
No sweat no glory! Bring it on!

[melindareynolds]

Thank you! I just love all of GCN’s workouts - thanks for all your time and effort. :)

[ehbronner]

Outstanding, challenging session. And yes, we are “Living on a Prayer!!” Loved it. More karaoke next time please!! :)

[tomj]

Manon - you're a legend. This session was absolutely brutal. Thanks again.

[judisheppard]

This was hard for me, but a great workout. I love you GCN! I can’t say enough positive things- the instructions, cues, guidelines and encouragement are above board!