'LIVE Cycling Workout | Manon\'s Monday Commute - StayHome and Cycle #WithMe'

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'Subscribe to GCN Training: https://gcn.eu/GCNTraining   Join Manon for a live cycling workout to replace your commute home.  You don\'t need a smart trainer or Zwift for this 30 minute spin class, you can use any bike on a turbo trainer or rollers, and even an indoor bike as Manon will lead the class and talk you through each interval. End your day right with our GCN live workout class.  Check out the GCN App:  https://gcn.eu/app  Check out our new Spring Range in the GCN Shop: Subscribe to GCN: http://gcn.eu/SubscribeToGCN Register your interest in the GCN Club: [CUSTOM CLUB LINK] #Cycling #GCN #WithMe   Today\'s Workout will be 30 minutes in total - check out all of the details here. 0:00-1:00 - 1minute 90rpm 1:00-2:00 - 1minute 95rpm 2:00-3:00 - 1minute 100rpm 3:00-3:30 - 30 seconds 105rpm 3:30-4:00 - 30 seconds 110rpm + sprint  4:00-5:00 - 1minute free 5:00-5:10 - 10 second sprint 5:10-6:50 - mid zone 5 (7/8 rpe (rate of perceived exertion)) 6:50-7:00 - 10 second second sprint 7:00-9:00 - rest 9:00-9:10 - 10 second sprint 9:10-10:50 - mid zone 5 (7/8 rpe (rate of perceived exertion)) 10:50-11:00 - 10 second second sprint 11:00-13:00 - rest 13:00-13:10 - 10 second sprint 13:10-14:50 - mid zone 5 (7/8 rpe (rate of perceived exertion)) 14:50-15:00 - 10 second second sprint 15:00-17:00 - rest 17:00-17:10 - 10 second sprint 17:10-18:50 - mid zone 5 (7/8 rpe (rate of perceived exertion)) 18:50-19:00 - 10 second second sprint 19:00-21:00 - rest 21:00-21:10 - 10 second sprint 21:10-22:50 - mid zone 5 (7/8 rpe (rate of perceived exertion)) 22:50-23:00 - 10 second second sprint 23:00-30:00 - rest / cool down   For all of our adventures and epic rides follow us on Komoot: https://gcn.eu/komoothr  Join our Facebook community: http://gcn.eu/FBCommunity   If you enjoyed this video, make sure to give it a thumbs up and share it with your friends.  

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