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Fat Burning 25 Minute Indoor Cycling Workout – Climb The Passo Sella

Fat Burning 25 Minute Indoor Cycling Workout – Climb The Passo Sella


– Hello and welcome to the
Passo Sella ramp session. Roughly, half-an-hour session, a warmup, a warm-down,
and sandwiched in between is a gradually increasing effort over this beautiful
climb, the Passo Sella, in the gorgeous Alta Badia
region of the Dolomites. First part of the warmup,
3 1/2 minutes long, just to get yourself settled in. Spin those legs. And the climb itself, as you can see, stretching out in front. We’re joined by Tom and
Dan on the road today. 5 1/2 kilometres in length. Average gradient, a
sniff under 8% at 7.9%, and it climbs up mightily high. 2,244 metres above sea level, and interestingly is the third climb on the route of the Maratona. So around 2 1/2 minutes
still of the warmup. Just take your time, bed yourself in, gradually increase that effort. We’re at an effort level of three. And for this entire session, we’re gonna try and keep
the cadence the same. So around 90, a little
bit less if you prefer, a little bit more, whatever’s comfortable, but 90 RPM is the guide
for today’s session. Once we finish the warmup,
we’re gonna start our ramp at around 5.5% your perceived effort, and then gradually move it all
the way through incrementally by half a point, till
we’re maxed out at the end, or nearly maxed out at 10. The increments are two minutes in length, and it’s all about focus, keeping your rhythm nice and smooth. Just lift it a little bit now. Still just under a minute and
a half of the warmup to go. Effort level of four. You should just feel
things starting to bite. Remember, use your gears today
to increase that resistance as we get further and
further up the climb. And this session itself, it kind of mimics the kind of test you do in the lab, if you’re looking at finding out your various heart rate zones. Although we’re not gonna ride
completely to exhaustion, I can guarantee you
will be pretty exhausted at the end of this
short but sweet session. Well into the last
minute of the warmup now. Just start to pick things up. Make sure you drink as well. Make sure you’re fully
hydrated before the session. Keep sipping all the way through. I’ll try to remind you if I can. (bright techno music) I’m gonna be riding today
on a CycleOps Hammer, and I’m gonna be altering
the resistance myself, as I said, using my
gears as we go through. So we’re nearly on the
first two-minute section, so perceived effort level of around 5 1/2, and that’s around 65% of your FTP, if you’re working to
FTP, we’re nearly there. So again, a really
gradual increase this one. No panic, bed yourself in. So okay, perceived
effort level of five now. You should be well in control. Just think about turning the pedals, so comfortable, and this style of riding is very good if you’re riding long climbs. It’s about getting through
the first part of the climb in control, and gradually
increasing the intensity as the top of the climb nears. But again, no staccato style of riding. It’s all about increasing
the resistance gradually, incrementally, just
gently turning that screw. And we’ve got Lloydy on
the front at the moment. Just sat in his slipstream now. Just look at the pine trees. 10 hairpins on the Passo Sella. So the average gradient just under 8%, but it does pitch up at 13%
on a couple of those hairpins. As I said, the key to this session, keeping things nice and smooth. Into the last minute of
this first increment. Just keep things nice and smooth. Focus on your breathing. Keep sipping your drink. As much as you can, enjoy
this stunning scenery, which of course, well, it just absolutely takes your breath away. So in fact there’ll be two things to take your breath away today. The stunning scenery in the Dolomites, and the efforts themselves. I’m warming up nicely now. Just 20 odd seconds to
go before we’re gonna move things up to an effort level of six. And again, in terms of
percentage of your FTP, we’re moving up 5% each time, so at the end of the session, you’re gonna be riding at
around 110% of your FTP. So start to lift things up slightly here. There you go, effort level of six now. I’m just slightly increasing my cadence. I’m not using my gears for this one, because just pedalling slightly under 90. I think I’m just on it or over it now. And this sort of effort,
this sort of session, it teaches you how to measure your effort, gradually increase things, instils a sort of discipline, and also it’s the type of
effort, you get focused, you can think about the way
you’re pedalling the machine, the way you sit on the bike, and the way you transmit
the energy through the bike. Again, gradually turning that screw. (upbeat techno music) So it should be at 70% of
FTP, roughly, at the moment. Still on Dan’s wheel. Looking pretty smooth, isn’t he? And every now and again, if you want to, don’t be afraid, as long as you keep the power
the same, the effort the same, gear up a little bit, couple of revs out of the saddle, just to stretch your back, relax your backside a little bit, and then back down into the rhythm, it’s perfectly acceptable to do. You don’t want a sore backside
in a session like this. So the next perceived
effort level will be 6.5, 30 seconds to go until we reach that part. And Lloydy’s still in the front, looking very strong. And actually with Dan, who designed this particular session, interesting though, that
he sat this one out. Stay nice and focused. Into the last 10 seconds, and just move things up gradually. Here we go, okay. To 6.5, I’ve just changed gear here. Although it says on the screen
there, effort level of six, 6.5, then we’ll move up to seven. So every two-minute increase
is half an effort level, as it were, and 5% of your FTP. Try and keep things nice
and smooth, another sip. (upbeat techno music) Just the sound of the trainer and the sound of my voice tapping away, (breathing heavily) and try and imagine the road noise if you were out on this climb. If you haven’t been to this
part of the world before, you really need to get yourself out there. It really is beautiful. And the Maratona, what a challenge. The longest of the Maratona three-ride, 138k, seven climbs, as I mentioned before. This is the third one
you’ll encounter on the day. So well into the final minutes of this. 6.5 perceived effort level,
we’re moving up to seven. So things should really
start to bite a little bit. Think about your breathing. Keeping it controlled
as you would on a climb. As we move further deeper into the climb, things incrementally
get harder and harder. But you know when they come,
so you can prepare for it. So 10 seconds now before
we nudge things up. Three, two, and one. Up to seven now. Audible change in the sound
of my CycleOps Hammer, as I increase the rev slightly. So hold that 90 RPM, as I said before. It doesn’t matter if you’re slightly over, or you’re slightly under,
ride what’s comfortable, and certainly you don’t
wanna be spinning too high, and this certainly isn’t a talk session. Find what’s comfortable for you, and 90 is a really good guide. And if you’re new to this sort of thing, definitely worth getting yourself a cadence monitor, if not a power meter, and a heart rate monitor, and really get to know your own body, and where your levels are
on a session like this. And still it’s Lloydy there in front, Lasty, tucking in on his wheel. And as we get further and
further into this climb, I think if we look at the trees, we’re just about starting
to get into the snowline. Dusting of snow on these trees. There could be a little
bit of snow on the ground around the time of the Maratona. Would be absolutely stunning. When we happen to go out too, I’m very much looking forward to it. And this is actually pretty
good training exercise. Passo Sella. Now still 90 RPM, still
the effort level of seven. Now in around 15 seconds time, I’m gonna move it up to 7.5 effort level. It doesn’t say to on
this particular screen, but just lift it slightly, half an increment as it were. Three, two, and one. (bright techno music) Okay, 7.5 now. For 7.5 perceived effort level, you should be around 85% of your FTP now. So this should still feel sustainable. And now we get into the realms of it just being a
little bit uncomfortable. But try and keep the form on the bike, your shape on the bike. Think about the most efficient application of power through the pedals. So at the end of this little increment, of 7.5, before we move to eight, we’ll be half way, keep it going. Just think about the benefits you’ll get from these indoor sessions. Each one unique. If this is the first one you’ve seen, make sure you check out the
other ones on our playlist, and you’ll soon have a whole collection, and it’s almost like you’re
there, in the Dolomites, in your front room, or your garage. Little cheeky out the
saddle a bit there for me, just to stretch the legs. So effort level is still 7.5. 75% of your FTP. 20 revs out of the saddle, all right. Ooh, that’s nice. Then back into a rhythm and ASAP. We’re gonna move now in
just under 10 seconds into a perceived effort level of eight. Two. One. Here we are. Get my gear selection
right, that’s better. This should be beginning to hurt. Still sustainable. Measuring your effort. Just look at the tock, the
clock, sorry, ticking away. And as the clock ticks away, think about your revolutions, 90 RPM. That’s more like it. So the next one after this of course 8.5, and that’ll be 85% of your FTP, and then we’ll just nudge past your functional threshold power, and into the realms of
very uncomfortable indeed. So a minute to go of
this two-minute sector of this Passo Sella ramp. You’re getting a very different feel to a lot of the other sessions. The other sector, sessions, peppered with different sorts of efforts. This is far more gradual, like
a ramp basically of course. The clue is in the name. A self-imposed increase in pace, increase in effort level, it’s a great way to practise
riding these long climbs. There’s been notable increase
in your breathing as well, and the burn in the legs. But it is all in the
bank, all an investment, for getting fitter, faster and better. So here we are, moving
up to effort level 8.5, with 95% of your FTP. (upbeat techno music) 8.5, perceived effort level. It’s gonna seem like these two-minute increments now are getting longer. So 8.5 perceived effort, 95% of your FTP give or take. Try to stick with 90 RPM. Keep drinking. I’ve been chatting too much I think. It’s time for a sip. Keep it going. Absolutely fine to do a
few revs out of the saddle. Well into the final
increment, back end of it, then we move up to perceived effort level (breathes heavily) of nine. Keep focused. Keep it focused. 90 RPM, tap that rhythm out. (breathing heavily) Let these amazing surroundings in the Dolomites inspire you. Okay, effort level of nine now. Lift things again. And just gonna be on 100% of your FTP. Keep it smooth. Control your breathing. You may notice I talk less during these final few minutes. I hope you’ll forgive me. Dig in. (lively techno music) A lot of sweat there. There’s a couple more
increments to go after this. You’re doing so well. Well into the last minute, then we’re gonna nudge it up again to 9.5, which is 105% of your FTP. 35 seconds to go. Stay focused. It’s all about rhythm, metronomic. Pain management, it’s all up here. And the fact you’re doing this session says to me you know what you’re doing to be inspired by yourself as well. Okay, effort level 9.5. Two minutes. 105% of your FTP. This is basically quite rude now. The top of the Passo Sella is nearing. Peaks out at 2,244 metres above sea level. The air is thin. Dan’s thin. Get yourself centred. Slight nudge out of the saddle. Keep it going, come on. Three minutes to go until a well-earned warm-down, but don’t give up. Actually, Dan’s taking a flyer. Let’s see if we can gradually catch him. This is a great way of testing
your fitness over time. Looking at your power and your heart rate, aligning them to your training zones. Although we’re not going
quite to exhaustion, this sort of sustained effort
means we won’t be far from it. And also a great, measured way to ride some of these long climbs. Three. Two. One. Okay, come on. Last two minutes. (breathing heavily) 110% of your FTP. 110% of your FTP, effort level 10. Think about applying
the force to the bike. Keep it smooth. 90, tap, tap, tap. One minute to go, come on. Catch him up. There he is on the hairpin. 45 to go. 30, come on. 15. All this way to the line. Come on. All the way. Three. Two. And one. Okay, now stop pedalling. Lock it down. Effort level of two. Compose yourself. And for the first time since your warmup, on the first two slightly
less painful increments, look at that view. Absolutely stunning, awe inspiring, and I really do mean inspiring. Spin those legs. Almost let the weight of the
legs carry them by themselves. Get rid of those toxins, take a drink, reflect back on what you’ve done, another session in the bag, the Passo Sella ramp, tick in the box. Just keep those legs turning. Great, great session. Again, all these sessions
compliment each other. They’re all very, very different. They work on different areas of training, different areas of physiology,
test you differently. If you incorporate elements
of all of these sessions into your training,
it’ll make you far fitter and a far more rounded,
dynamic, versatile cyclist. And a slightly lighter one as well, looking at the amount of expelled fluids. So thanks to Lloydie for that one. Cheers, Dan. Another brute to add to the collection. And I’ll certainly enjoy my tea tonight. So just keep spinning,
effort level of two. Another fantastic session
to have in your armoury. Okay, 30 seconds. So nearly done, fantastic effort there. Give yourself a pat on the back. Here we are, just at the top. Hopefully there’s a little
coffee place in there. Could do with a brew. Some sort of pick-me-up. But congratulations, that was
the ramp on the Passo Sella. Now, if you’ve watched this, and you don’t wanna miss
anymore of our videos, if you click on the globe
to subscribe to GCN, it is free, you won’t miss another video, another video, sorry. It’ll all end up in your inbox. And for another training session, this time the Campolongo, how ’bout clicking just down here, and for the beautiful Falzarego session, click just down here. All the best.

64 thoughts on “Fat Burning 25 Minute Indoor Cycling Workout – Climb The Passo Sella”

  1. Nice overtake at 1:13 ! Always appreciate that ! This person would have probably deserved to receive a nice bottle in the back window of her car ! ^^

  2. please, I don't understand the very first words at begin of the video at 0:05 ''raphaely half an hour session''???

  3. Matt, How can you do an effort like that without a fan? It seems like you are just overheating yourself. P.S. If you get a nice large fan, be sure to get one with a Remote Control. That way you can start adjust the speed as your body temp requires.

  4. People complaining about the adverts. Here is a tip. Start video then slide buffer past each yellow break. The breaks will disappear then just slide back to the beginning all the stupid advert breaks disappear. #boom

  5. Father and son have both had a bash at this in the last 24 hours! Good challenge sticking at the same cadence and gradually upping the power.
    https://www.strava.com/activities/859238025?utm_content=17202725&utm_medium=referral&utm_source=twitter

  6. Good one! I cheated (cannot maintain 90rpm) by using the even levels to just maintain slightly harder, and then the .5 levels to push really harder. A goal to work towards for me.

  7. Dear GCN, Your training vids are great, however, the ads are a real pain in the arse.  Is there any way you can get rid of them?

  8. brutal last few minutes! One thing I have noticed with some of the sessions I've done – when I am doing 90rpm, my legs seem to be turning quicker than the presenter's legs. (not just this vid but previous ones too). Either my cadence sensor is not accurate or Lloydy, Si and Matt aren't turning the legs as fast as they should be…

  9. Great workout to make you see the fuzzy's and I still can't wait to do it again. Another winner from the GCN guys to add to my training rotation.

  10. Hi this Elmar from NJ, USA!
    You guys are just great, I have been doing your indoor cycling workouts for a couple of weeks and I have been destroyed by a few, they're wonderful sets for endurance and fat burning as well !
    My question is: Do you guys have a #1, #2, #3 etc….. cycling workout to follow through, I think that as a beginner cyclists that would help me huge!!!!

    Thank you so very much guys!

  11. I use these videos when the weather is icy or no time before work and they are brilliant…roll on gent wevelgem in March!!

  12. So badly wishing all your videos were as part of your own App that can be downloaded to an iPhone so one can use the videos with a controllable trainer that would set the resistance and such based on actual road condition.

  13. It's funny, as a RUSH fan, I always note what is on the screen at 21:12. This time? It's Dan's arse! What a way to ruin a workout…

  14. Those of you doing this on smart trainers: How are you doing this? Are you adjusting the trainer's resistance, are you changing gearing, or both?

  15. Just completely destroyed myself doing this session. I thought that i was on an off day or coming down with an illness. When you set up your trainer, make sure you check the brake pads aren't rubbing. GCN Video suggestion.

  16. I appreciate these videos immensely because I love riding in the Dolomites and the workouts are excellent. However, I find the constant cutting back and forth from the outdoor footage to the person on the trainer very annoying. It breaks up my focus and there is nothing motivating about looking at sweat dripping on a mat or the crank spinning around. More of the actual climbing/workout and less cutting to the studio please. This particular video has the least amount of cutting back and forth so it's now my go-to workout.

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