Hank and Manon puts you through your paces with a 20min easy riding, the Ideal Intensity for Recovery Rides. To do them right they should feel really easy. We're talking a rate of perceived exertion level (RPE) of 1 to 2 on a scale of 1 to 10, with 10 being allout effort. For heart rate, aim for about 60 percent of your max.

00:00 2 mins @ 2/10 (80 rpm)
02:00 1 mins @ 3/10 (80 rpm)
03:00 0.5 mins @ 5/10 (80 rpm)
03:30 0.5 mins @ 3/10 (100 rpm)
04:00 1 mins @ 4/10 (80 rpm)
05:00 1 mins @ 5/10 (60 rpm)
06:00 0.25 mins @ 6/10 (80 rpm)
06:15 0.75 mins @ 3/10 (100 rpm)
07:00 0.25 mins @ 6/10 (80 rpm)
07:15 0.75 mins @ 3/10 (100 rpm)
08:00 1 mins @ 1/10 (80 rpm)
09:00 2 mins @ 6/10 (60 rpm)
11:00 1 mins @ 1/10 (80 rpm)
12:00 2 mins @ 6/10 (100 rpm)
14:00 0.5 mins @ 2/10 (80 rpm)
14:30 0.5 mins @ 5/10 (100 rpm)
15:00 0.5 mins @ 2/10 (80 rpm)
15:30 0.5 mins @ 5/10 (100 rpm)
16:00 2 mins @ 6/10 (80 rpm)
18:00 2 mins @ 2/10 (80 rpm)

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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.

More workouts with GCN: https://gcn.eu/gcntraining

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