60 Minute Cycling Training Session | Cadence Drills For Strength & Speed!

Today's cycling session is a tough one! With 1 hour's worth of varied efforts at different cadences, this session is perfect for strengthening your leg muscles and increasing your leg speed for when you need to sprint flat out! Join Conor and the GCN crew as they work through this leg burner!

The Session:
2 Mins Effort: 1/10 Cadence: 80 RPM
1 Mins 4/10 80 RPM
2 Mins 1/10 80 RPM
5 Mins 4/10 60 RPM
2 Mins 6/10 60 RPM
1 Mins 8/10 110 RPM
5 Mins 4/10 60 RPM
2 Mins 6/10 60 RPM
1 Mins 8/10 110 RPM
2 Mins 1/10 80 RPM
2 Mins 6/10 60 RPM
2 Mins 6/10 100 RPM
2 Mins 6/10 60 RPM
2 Mins 9/10 100 RPM
3 Mins 1/10 80 RPM
2 Mins 6/10 100 RPM
2 Mins 6/10 60 RPM
2 Mins 6/10 100 RPM
2 Mins 6/10 60 RPM
2 Mins 9/10 100 RPM
3 Mins 1/10 80 RPM
3 Mins 5/10 60 RPM
1 Mins 8/10 60 RPM
1 Mins 10/10 60 RPM
2 Mins 1/10 80 RPM
3 Mins 5/10 80 RPM
3 Mins 1/10 80 RPM

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...

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[GCNTraining]

How did you find today's session? Let us know 👇

[konadpt]

The volume level for the music was on point!

[JazzyL]

This is the best hour long session so far. I really liked changing cadences which made this session very challenging.

[spm]

5:30am session! Great start to the day in Australia 🇦🇺. During a busy week at work GCN sessions are a great for physical and mental strength. Thanks to the team 😊😊🚴‍♂️

[juliebuxton]

Cheers Connor and the gang. What an amazing session. Kept me motivated when I was struggling. Loved every minute of it. Not sure the legs did though. This sesssion made me feel like I was riding amongst you all. Big thanks.

[ruledbyvenus]

Really enjoyed this ride. Definitely a good morning or afternoon session to wake up the legs. 💛

[duncanmoore]

What an absolute beast of a workout. That certainly got the legs going. 2 minutes efforts of 110 cadence at 90% effort is just truly evil!!!!

[lauraking]

Loved this session! Connor did a great job getting us along. Hugs to you, Manny! I got the same feeling of emotional reward for completing a very hard session! Great job team!!,

[shahrynnedmunds]

Pretty damn awesome workout. Loving these during our lockdown in NSW, Australia.

[hollyfahey]

Awesome! Love these longer sessions. Keeping me sane during lockdown in Melbourne, Australia. Thanks!

[meubelrestauratie]

Great session. Love the low cadence pushing.
Whahooo Manny!!!

[natasawarasch]

This is an amazing 🤩 session. Just made my top 5 list. Needless to say that all your sessions are top

[patriciamonicadiasluna]

That was a long session! Thanks! Inspired by Mani, Mana and all in the crew today! 👍👏🎉

[josieclow]

Wow, that was savage. Slow cadence and then going straight up, really got the burn going

[soniawiltshire]

Pretty awesome. Will be coming back to this one. followed with a 15 min standing pilates for a real stretch. excellent

[brian]

This was a brutal session, absolutely not for beginners.
The grandmaster of pain Conner never fails to deliver when he is the engineer on the pain train..😅
I was struggling but the motivation from Connor and the GCN team kept me going to the end, completely shattered but loved every second of it..

Thanks GCN team 👍👍

[cheryl]

Cheers to Marcus and his strong legs. I love this session and the witty banter.

[mariekestenvers]

Awesome session! Not gonna lie: almost wanted to quit twice during this one, but managed to push through it. Thanks a lot!

[mikeboustead]

Soooo different, loved it. Please keep them coming.

[anthonyschmieder]

I love the variety in this one and that it's different from other turbo sessions I find on YouTube. Really challenging too. I ran out of gas and had to quit during the high cadence effort at 41 minutes. Will definitely be coming back to this one! 😣 Thank you, GCN!