LIVE Cycling Workout | Manon’s Monday Commute – StayHome and Cycle #WithMe

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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.

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#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

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Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto /

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.

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