It’s reportedly a favoured training session of Lidl-Trek riders such as Giulio Ciccone – but it’s absolutely brutal! This infamous workout consists of 10 reps of 1 minute on, 1 minute off, but ‘on’ actually means ‘max effort’. To add insult to injury, the whole thing is book-ended by a solid chunk of zone 2. You’ll understand why, in Si’s own words, “I genuinely think this is harder than any other prescribed training that I’ve done.”
⏱️ Timestamps ⏱️
00:00 – Intro
00:32 – The ruthless training session of Lidl-Trek riders
01:28 – The theory behind it all
02:06 – After some zone 2, the intervals commence!
04:43 – How are the guys finding it?
07:29 – How the session is used as a test among pro teams
09:05 – Back to Spain for the second half of the efforts!
11:45 – Recovery time
13:53 – What do the results say?
15:35 – Conclusion
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35 Comments
Have you ever tried to go full gas after a block of zone 2? How did your legs fare?! 💥
Well done, gentlemen. You gave it your all. You can complain about that!
Thanks for the video. That looked brutal.
Just absolutely brilliant! Im going to try this….but will build to 10 reps, following Ollie's training guidance which he forgot to mention at the start. Im sure it wasnt deliberate
500W for 1 minute is no way flat out. I'm doing that at 70 kg and I'm like CAT5
Loved this and it looked like a beautiful route…… will the route be on the guys strava pages?
Well, what ever you blokes think of yourselves, I'm impressed by all of you. Well done 🎉🎉🎉
I've done this – in my limited capacity. They always result in the dry heaves, and about 25% actually throwing up on the side of the road. I'm "blessed" with high anaerobic capacity but low aerobic abilities so as a result there is a big gap between the intervals, a lull when I feel I can go hard – like a delay between the effort and the pain – and as a result the pain is not immediate or gradual, it's sudden and completely incapacitating.
Fun times, will do these a bit later in the year once I have a few more hours on the saddle at moderate intensities.
I heard the one about being old, non of them are. The numbers riders who are quite a bit older than the guys can put out is about training. Let's face it recently there have been a number of 40 and 40+ year olds in the peloton who have been at least reasonably competitive. In some cases age is just a number after your name.
Well done guys, great ride, great video 👏👏👏
where is Hank lately?
This session was brutal, kudos to all of you.
If you ride a bike and have a beard, then that makes you a "fred".
Si was so pissed off 😂
Epic team!
Gruelling stuff but at least you guys are working together and having fun
Don't worry Ollie.. I reckon most of us don't have a 'forte', but you're almost certainly more full of forte than most of us!! Great film as usual from you all, I think we all felt your pain.
The avrg Number of Power on 1 Min Is more ore less the critical Power ?
Great show!
Ollie’s laugh 😂
Have been thinking of this route on bike, and raid the pyrenees.
For this one, did you start at santiago and go east? People do it both directions?
Do you have a link for this route by bike?
Im from Dublin. I'm looking to cycle to rosslare , boat to Bilbao, then roll off and do so e great cycle. And fly home from Girona maybe…that kind of plan. You seem like the man that has the routes 🙂
As a rower and cyclist. This is a very very common session for me lol. Its a staple for rowing hiit sessions. This and 4mins on and off for 10. Its just absolutely brutal every time. It doesnt get easier the drop of just gets lower and the power goes up. Its possibly the most brutal sessions id do other than either the 2k test or 30min test on the rower.
Fanfastic race this with the weather drama, bad race ending crashes, bad stop- start- stop- start again. Great watching the team work and strategy by uae, ef education, ineos, lidl, total energy, redbull borahansgro, and Julian alaphilip for Michael storrer at Tudor. I wonder if they may get a wild card invite at Le Tour?
Where is Spain is this it looks amazing
as an ex middle distance runner we ahd to do 10 x 400mtrs with 1 minute recoveries ! brutal sessions for sure !
Definitely not signing with LIDL Trek. Training too hard.
So, you gotta get Ollie back somehow, maybe on one of the next videos, that will add the fun to it. Another great videos.
My cat B races are wheel suck for 20 mins – then 1 min max – then wheel suck for 20 mins – then sprint – then coffee and cinnamon bun. So basically the same!
Great video, gents … why is Dan not doing his 100-W max efforts alongside you?!
GUESS U R ON DRUG RIGHT
Ollie's evil laugh 😆❤
One of the funniest things about Connor"s comment at the start is that he was demonstrably the strongest of the English language GCN presenters. He's just embraced retirement so strongly he's turned into a mini-meme on the channel 😂
Rumour has it, Si is still pissed off 🤣
Love this content! More of this guys!
gcn presenters.. i wish u have a heads up display like power,speed,gradient .picture worth a thousand words.. heads up display must worth 10thousand words. pls consider