Train With Team Sky | GCN's Aerobic Cadence Workout

Use this indoor cycling workout to train along with the professional cyclists of Team Sky.

Join Matt and a number of Team Sky riders, including former world champion Michal Kwiatkowski, on an indoor training session to increase your power using cadence drills.

After a 5 minute steady warmup, Matt and the Team Sky riders perform four blocks of cadence drills:

5 minutes at 85% of FTP at a very low cadence, around 45-55rpm
5 minutes at 85% of FTP at a much higher cadence, between 90-100rpm
5 minutes at 85% of FTP at a low cadence again
Final 5 minutes at 85% of FTP again at a high cadence, but with the last 20 seconds ridden as hard as you possibly can!

Let us know how you found the session in the comments below 👇

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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The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

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Leave us a comment below!

[gcn]

Have a go at this aerobic cadence session with Team Sky, let us know how you get on in the comments below 👇

[cherokee]

LOVE the torque sessions, has really improved mt. bike riding especially up steep hills. So much stronger!

[imranyuce]

Matt is the best. Thanks for your inspirational videos Matt, i really appreciate. works with them daily basis

[Idahoartist]

Fantastic. The banter between the guys makes it entertaining as you go.

[armahthetrainer]

I think these sessions are real fun with the banter mixed with knowledge. More of these engagements rather than just talking at your audience in other capacities as well as trainer seasons. Product testimonials like this would be great.

[petermorrell]

Well done Matt and the GCN team, great work out a bit of fun, great to see the Team Sky guys being such good sports

[raymondmagat]

Yeah with the champs! kudos to GCN and Team Sky!

[johnmilliken]

Once more thanks GCN - sweat city for this old guy. I am old enough to have been on a 200 mile 7 - 11 team training ride on an 80's Seattle to Portland ride.
Full disclosure: I was dropped like a rock at 100 miles. Cheers.

[UsLEeZy]

Thanks Matt and Team Sky. Great short workout.

[agnesrosalinde]

Great, a new training. Wow gonna do this one tomorrow.

[jeerasakintajak]

Thank you to sky cycling team
Love everyone sky team

[JasLeGoff]

Well done Matt for talking all the way through!

[fchau]

Outstanding workout. Really enjoyed this today! And miss Matt!

[blabot]

Adding %ftp is a great touch. Hope to see more videos with other teams.

[SelbyPav]

no way! This has inspired me to do a session on my turbo. Shout out to Kwiato!

[mme.lamprea]

I love these their perfect for training between classes

[wootenbasset]

Thanks to Team Sky for participating in this video and poking fun at Matt. Now as to the low cadence... something doesn’t seem right about going below 60 rpms. And it seems high torque could create injury if it’s not used judiciously, paying careful attention to how the knees are responding from day to day. It’s hard to argue when pros do these workout though. Overall, fun video I will use this winter.

[phillipstafrace]

Loved the video and thoroughly enjoyed the fun with Team Sky. The amount of selling of the Wahoo Kicker was getting to be a bit much though. I want one without a doubt ... just a bit much.

[frankvdbroek]

If you would compare sweat to rain, Matt lives in Britain and Tao in the Sahara.

[stuartdryer]

Matt is an inspiration to all of us old guys