Indoor Cycling Training – 20 Minute FTP Session With Surges

Welcome to another GCN indoor training session...this ones going to hurt! 20 Minutes of Functional Threshold Power training with surges aims to improve the maximum power that you can sustain throughout an hour of riding!

By riding at your maximum threshold throughout this workout you'll improve your ability to tackle climbs by surging over them and work on your speed and endurance at threshold. If done with maximum effort, this is one killer workout to both burn fat and improve your FTP!

Watch more on GCN...

Let us know how you get on down in the comments!

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.

You should check out our other fitness classes...

About GCN:

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]

How did you find the workout? let us know 👇

[elliotbarratt]

Toughest turbo session yet, even better than the micro intervals. Managed to shave 1 minute off my local hill climb, thanks GCN!

[rhunt]

Really enjoy these. I'm a 78 year old cyclist and these adapt to anybody. Thanks.

[JohnDennery]

Definitely gonna do that one again! It took me a bit to realize we were alternating 70rpm and 90rpm on the surges. Once I figured that out, it was easy to get the gearing right. Would be great to have advance notice in future videos. Loved the workout though and I'm thankful that you release all these videos for free! Cheers

[ehbronner]

Thank you Simon and team GCN. A great quickie!!

[FabioRotondo]

really liked this session. The trainer is talky but fun and engaging. Thank you for sharing!

[jean-francoismigneault]

This is like a ton of bricks 🧱 ! Boum and the 20 minutes is over. Love it !

[thefamily]

This guy is a great trainer, love the videos and workouts!

[henrycazalet]

Listen to the last 3.5 mins without the video. My wife was on the floor in hysterics. It's the most @accidentalpartridge thing she's ever heard. It bloomin priceless.

[zombierider]

Did this workout today, was amazing! Nothing like some Christmas Eve indoor cycling torture sessions. "Pick up you Hankles!"

[kamfire]

I do this one every 7-10 days one of my favorites and top 5 in the playlist thanks GCN!

[RichardTanW]

Guys, I'm a little confused with the scales here. SR talks about "back to threshold", yet it shows Effort=10.

Surely Threhold=Z4=RPE8, and
Effort=RPE=10=Z6=121%FTP???

Maybe I'm missing something? Or can you explain how your Right Hand Effort bar graph corresponds to either Power Zones, or %FTP, please?

[tubedirectional]

Sitting shaking after that, great workout!

[djlowes]

Great job Si,
Much better than yesterday's spin class.
I appreciated the spin instructor's enthusiasm, but his delivery was almost irritating.

[jonkasunic]

Revisit- still a great 30 minute workout- thanks

[jaymejill]

You can get your HR up to 180, what is your resting heart rate? I’ve never gotten my heart rate above 165. I’m female, fot and resting hr around 46-50.

[James-zuij]

Woman at the back is cruising. Not a bead of sweat. She's great

[goatspeedecoadventures]

Sorry but this felt off, I think there may be some numbers mistake : I saw a level 3 effort and you guys still grinding. Give it a look 👍

[armahthetrainer]

Let's just say, I wouldn't willingly put myself through this one. Haha 😄✌🏾🔥

[collie]

yeah those little ring intervals are a killer