Quick Progressive Effort 20 Minute Workout | Climb The Passo Gardena With GCN
In this video
This 20 minute indoor bike workout consists of a warmup and then 90 second ramp intervals building from an effort level of 1 out of 10 to an effort of 10 out of 10.
Since the workout is so short this one is particularly recommended for 2 scenarios:
- You are feeling less than 100% but you want to log a workout. Maybe you are backing off running to avoid turning a muscle or tendon tweak into an injury. Or perhaps your day got so busy you just don’t have enough time for the longer workout you planned. Or you are tired from some other commitment, or feeling mentally drained and as though anything longer than 20 minutes is too intimidating.
- You want to warm up for another session such as strength training, plyometrics, a hard interval session or even a race.
For both scenarios this is a great video to follow. Chris Opie and Simon Richardson will keep you occupied and focused with their friendly but professional banter. The POV video of the Passo Gardena climb in Italy’s Alta Badia region is an excellent distraction as needed.
Beware of going too hard too soon. You are going to get close to max heart rate at 10/10 and there’s a cheeky final 90″ that they throw in at the end so be sure to start slow and trust the ramp workout to get you there.
If you are guarding against injury be smart and back off even more so you get the benefit of the coaching through the ramp but you top out at 8 out of 10 instead of max.
GCN also offers this pro tip in their show notes: “If you’re warming up for a race, you can always watch at 1.5X Speed for a quicker 15 minute warm-up rather than the full 20.”
Kudos to the Sponsors
- Canyon Bikes,
- Continental Tyres,
- Orbea Bikes,
- Trek Bicycles,
- Assos of Switzerland,
- Vision Wheels,
- fi’zi:k Shoes & Saddles,
- Zipp Wheels,
- Wahoo Fitness,
- Topeak Tools,
- Park Tool