Ramp efforts may be very hard, but they can be absolutely worth it for power and endurance gains! This session comprises of three twelve-minute intervals which get progressively harder, and finishes with a minute as hard as you can! This is a long and difficult session, so please be sure to stay hydrated and recover well! The Session: 1 min 1/10 2 mins 4/10 1 min 1/10 3 mins 4/10 3 mins 5/10 3 mins 6/10 2 mins 8/10 1 min 9/10 4 mins 1/10 2 mins 3/10 2 mins 4/10 1 min 5/10 2 mins 6/10 3 mins 7/10 1 min 8/10 1 min 10/10 4 mins 1/10 1 min 4/10 2 mins 5/10 3 mins 6/10 1 min 7/10 3 mins 8/10 2 mins 9/10 1 min 10/10 4 mins 1/10 2 mins 5/10 1 min 10/10 4 mins 1/10 Check out the GCN shop for the best cycling workout gear 👉 https://gcn.eu/6y7 Subscribe to GCN Training: https://gcn.eu/gcntraining Check out the GCN App for more training related advice, videos and inspiration, including all of the latest live racing & results: https://gcn.eu/app 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. Watch more on GCN... More workouts with GCN: https://gcn.eu/gcntraining 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. Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more. Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring you the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races. Welcome to the Global Cycling Network | Inside #cycling Thanks to our sponsors: Wahoo Fitness: http://gcn.eu/Wahoo-Fitness Whoop Fitness: https://gcn.eu/Whoop Castelli Clothing https://gcn.eu/Castelli Giro Helmets https://gcn.eu/Giro Pinarello Bikes https://gcn.eu/Pinarello Zipp Wheels: https://gcn.eu/Zipp Enervit Nutrition: https://gcn.eu/Enervit Topeak Tools: http://gcn.eu/Topeak Canyon Bikes: http://gcn.eu/-Canyon Pirelli Tyres: https://gcn.eu/Pirelli Orbea Bikes: http://gcn.eu/Orbea Vision Wheels: http://gcn.eu/Vision Park Tool: http://gcn.eu/-parktool Elite Bottles: https://gcn.eu/EliteBottles Komoot: https://gcn.eu/komoot Zwift: https://gcn.eu/Zwift YouTube Channel - http://gcn.eu/gcnYT Facebook - http://gcn.eu/gcnFb Instagram - http://gcn.eu/GCNInsta Twitter - http://gcn.eu/gcnTW GCN Japan: https://gcn.eu/subscribe-gcn-japan GCN Italia: https://gcn.eu/GCN-Italia Suscribirse a GCN en Español: http://gcn.eu/Suscribirse The GCN Club - http://gcn.eu/club GMBN Tech - http://gmbn.tech/subscribe GCN Tech - http://gcntech.co/subscribe EMBN - http://embn.me/subscribe