40 Minutes to More Efficient Workouts Compilation Recently, many of you have been asking for specific videos about effort zones, or how to get better at training, so we’ve put together a compilation of our best videos where we explain everything you need to know to train effectively, learn what happens to your body when you train, and so you can optimize your training. Introduction 0:00 The 7 effort zones 0:28 Zone 1 Active recovery 0:53 Zone 2 Aerobic 1:28 Zone 3 Aerobic threshold 2:19 Zone 4 Anaerobic threshold 3:35 Zone 5 VO2 max 4:32 Zone 6 Anaerobic capacity 5:51 Zone 7 Neuromuscular 6:51 What is polarized training? 7:35 Polarized training zones 8:30 Benefits 10:06 Distributing your workouts 12:32 Conclusion 14:11 Ratio, watts, and heart rate 14:48 Test explanation 15:42 Start of the test 17:14 Start of the second test 19:00 Results 20:34 How many calories can we burn in 1h? 24:57 Test explanation 26:42 First test Easy riding 27:30 Second test 28:30 Results 30:56 Normalized power 34:27 Average-Normalized power difference 38:00 Results 39:40 Support GCN in Spanish ▶️ Subscribe to our cycling channels! ???? ???? GCN in Spanish ???? http://gcn.eu/Subscribe ???? GCN Racing in Spanish ???? https://gcn.eu/SubscribeEspRacingYT ???? New GCN x AGU Kit ???? https://gcn.eu/AGUxGCNESP ???? Join the official GCN Strava club ???? https://gcn.eu/stravaclub What do you think of our new kit? ???? Tell us in the comments below! ???? Follow us on our social networks ???? Facebook ???? http://gcn.eu/facebook-espanol Instagram ???? http://gcn.eu/instagram-espanol Twitter ???? http://gcn.eu/twitter-espanol ???? Music - license by Epidemic Sound: ???? Cooking with Friends - TAGE First to Fall - Toby Tranter Funky Ninjas from Hell - Duke Herrington Ice Breaker - _91nova Paper Cloth - El Flaco Collective Soft Stride - Ryan James Carr Beginning to Dream - Ryan James Carr CRANK - Cushy En Garde - T-Shirts & Sweats Femme Fatale - Bonkers Beat Club Funky Jam - Gloria Tells GoGo Badouh - Daniel Fridell GoGoGo (Instrumental Version) - Nbhd Nick Pocket Rocket (Instrumental Version) - Nbhd Nick Wam Energy (Instrumental Version) - HATAMITSUNAMI Wear The Crown (Instrumental Version) - Pure Indigo Anne Arbour - baegel Come Play for a While - Andreas Dahlback Dogs and Bones - spring gang Kim's Garden - Andreas Dahlback La Belle Luiza - El Flaco Collective Soft Stride - Ryan James Carr Sucker (Instrumental Version) - Gamma Skies Slippin' Away - El Flaco Collective ???? Images: © Velo Collection (TDW) / Getty Images & © Sirotti / https://www.sirotti.it/ About us ????‍♂️ GCN in Spanish is the best YouTube channel about road cycling in Spanish. We teach you how to be a better cyclist with our videos and tutorials. We will help you improve thanks to the information that our former professional cyclists share firsthand with all of you. In addition, we bring you daily summaries of the most important races and world competitions from all parts of the world directly to our channel. If you want to find out the latest in components, bike maintenance, training, preparation, food, competition, … and much more, stay with us on GCN in Spanish. You'll like it! Join us on the best cycling channel on YouTube in Spanish. Thanks to our sponsors: Canyon ???? http://gcn.eu/-Canyon Pinarello ???? https://gcn.eu/Pinarello Camelbak Bottle ???? https://www.camelbak.eu/es Park Tool ???? https://gcn.eu/park-tool Selle Italia ???? https://gcn.eu/SelleItaliaEsp Zwift ???? https://gcn.eu/GCNZwiftEsp Wahoo ???? https://gcn.eu/WahooESP Silca ???? https://gcn.eu/SilcaEUGCN Strava ???? https://www.strava.com AGU ???? https://agu.com/es Check out our sister channels: GCN - / @gcn GCN Tech - / @gcntech GCN Racing - / @gcnracing Global Triathlon Network - / @gtn GCN Italia - / @gcnitalia GCN en Español - / @gcnenespanol GCN auf Deutsch - / @gcnaufdeutsch GCN en Français - / @gcnenfrancais GCN Training - / @gcntraining Global Mountain Bike Network - / @gmbn GMBN Racing - / @gmbnracing GMBN Tech - / @gmbntech Electric Mountain Bike Network - / @embn #cycling #gcnenespanol #GCNenespañol