Reverse Steps | 60 Minutes HIIT Cycling Workout
Vložit
- čas přidán 1. 03. 2022
- Reverse Steps is a long high intensity interval cycling workout, centered around three 15-minute efforts which step down in intensity as they go on. It’s a great one for improving endurance and building fatigue resistance on the bike, as you have to keep your efforts up after an initial high intensity burst!
Warm up:
2 min @ 1/10
1 min @ 4/10
2 min @ 1/10
3 min @ 4/10
1 min @ 1/10
Intervals:
1 min @ 10/10
2 min @ 9/10
3 min @ 8/10
4 min @ 7/10
5 min @ 6/10
2 min @ 1/10
1 min @ 10/10
2 min @ 9/10
1 min @ 3/10
2 min @ 9/10
3 min @ 7/10
2 min @ 9/10
3 min @ 7/10
1 min @ 6/10
2 min @ 1/10
5 min @ 9/10
4 min @ 8/10
3 min @ 7/10
2 min @ 6/10
1 min @ 5/10
Cool down:
2 min
How did you find this workout? Let us know in the comments below! 💬
If you liked this video, be sure to give it a thumbs up 👍 and share it with your friends!
Useful Links:
Adventure Documentaries, Exclusive Shows & Live Racing on GCN+: gcn.eu/plus
Download the GCN App for free: gcn.eu/app
Join us at the Global Bike Festival: gcn.eu/global-bike-festival
Visit the GCN Shop: gcn.eu/gcnshop
Join the GCN Club: www.gcnclub.com/
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: gcn.eu/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
The Global Cycling Network (GCN) is the largest 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 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:
Castelli Clothing: gcn.eu/Castelli
Pinarello Bikes: gcn.eu/Pinarello
Zipp Wheels: gcn.eu/Zipp
Canyon Bikes: gcn.eu/-Canyon
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Elite Bottles: gcn.eu/EliteBottles
Selle Italia: gcn.eu/SelleItalia
Zwift: gcn.eu/Zwift
Shimano Wheels: gcn.eu/Shimano
Shadow Stand: gcn.eu/ShadowStand
Watch our sister channels:
Global Cycling Network - / globalcyclingnetwork
GCN Tech - / gcntech
GCN Racing - / gcnracing
Global Triathlon Network - / gtn
GCN Italia - / gcnitalia
GCN en Espanol - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Francais - / gcnenfrancais
GCN Japan - / gcnjapan
Global Mountain Bike Network - / gmbn
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn - Sport
What sort of training sessions would you like to see more of on this channel?
60 minute workouts by the former cyclists. Love to see some 45 min high cadence training too
Maybe some climbing
60 minutes, 90 minutes... Endurance and FTP.
@@lauraking3393 yes!!! Love this idea! I second this
Highly recommend giving %FTP as a reference for the efforts.
I compete in OCR (obstacle course racing) and after a foot fracture last year, I thought life was over 😢… competitive racing anyway… but I found a used Stryde bike online, and then I found GCN - and it been a game changer!!! 3-4 nights a week I’m drenched in sweat. Probably done 30+ of the videos, and I love the FTP sessions, since I think it translate well to long uphill running efforts. Anyway, despite missing months of training due to the door fracture- I had my best racing season ever last year!😮… maybe GCN deserves some of the credit!?! - oh yeah - almost forgot, This session is hands down the hardest one of them all!! I was humbled… those first 6 mins of the first effort had me questioning my decision… but as always, I finished it thanks to the phenomenal leaders of GCN. Grateful for you all and I’m sorry I’ve never commented until today!
With all the respect to the boys, Manon is the best, she pays attention to the details
This was a fantastic session. It was so nice to see the ex pro cyclists back, Manon leading a class of strong women athletes from their sport. It was tough,but really good!
Killer session! I should've figured, with Manon leading it.
1:00:08
Brilliant. Dread starting it, question my sanity while doing it, love the feeling after completing it. For me it’s one of the hardest sessions available. Thank you so much Manon and team 👍
Not savage, going from 10 to 9 to 8 is diabolical! Love it
I totally agree! I was like what!!!
The most difficult session I’ve done yet to date! Thanks!
Having completed the session this morning, and having completed all the 45min + sessions on the channel multiple times, this was the toughest. Absolute brute with my average watts for the session around 20 higher than any others. Fantastic workout and for those viewers who use these GCN training videos 2-3 a week like I do, this one is very different to the rest. Loved it.
Great job Andy - glad you enjoyed it!
Finally! Long, intensive and pure, raw spinning. I've been waiting long for this kind of workout. Thanks GCN
That was my far the hardest GCN training workout. I've done every one and this one killed me.
GCN(The ministry of sweat),this was an absolute sweat fest,it’s not for beginners.
Manon and the GCN team really did a great job in motivation for all.
This session will definitely test your endurance fitness level.
It’s one of my top five training videos from GCN…👍👍
I’d love to see more sessions like this one, aiming at long rides and focusing mainly on endurance. Tks so much Manon 🙏🏼
More feedback: it should be great if you also posted a video on what and how to prepare for a competition or, as is my case, a 400 km ride (splitted by 5 or 6 days).
Best GCN session so far, many thanks!!!
Thank you for another awesome 60 minute session. These 50 - 60 minute sessions are fantastic!
Thanks Andy!
Thanks Manon, great workout after a 12 hour shift at work, pushed me to the limit! Fluid and food then that's me for a good nights sleep. Fantastico!
That last 5min at 9 effort was BRUTAL. Loved it
Brutal! Loved it. Appreciate these longer sessions 🙏🏼
I’ve been doing your workouts for a while now and always love them, but this one was probably my favorite. I was saying yesterday I wanted an ass-kicking workout and this delivered! Thanks Manon and GCN!
This session is totally brutal.
I love it, thanks Manon, great encouragement really helps 👍
That was brutal - especially the third block. But feel so much better for having toughed it out!
This reminded me how much I miss Manon! I hope she’ll lead some more sessions soon.
Love this session! Thank you GCN! Please keep those longer sessions coming!
Was looking for 90-120 minutes but I guess for GCN, 60 is a lot
Thanks Andrea - do have some more long ones in the works but of course like to keep them varied!
Wow, what a great workout!! Absolutely brutal!
This one sounds easier on paper but this might just be one of the hardest things I've done on a bike indoors, totally brutal at the end.
On a lighter note, nice to see some of the other GCNers get some mic time, keep it up!
This is my new fav session! AWESOME!!! LOVED IT! THANK YOU!!!
Probably one of the toughest gnn workouts so far. Excellent but try completing it abiding by the targets. I admit I missed a few but next time I will know more. Need more workouts at this level also more longer lower intensity workouts to start the week off. Thanks gcn!
Loving this super hard longer effort!
Really great, tough workout and very different. So satisfying when completed!! Thanks Manon and the team for getting us through that one.
I haven’t done this session for a while, and having just done it I know why, it is soooo savage but awesome. Thanks for posting the video 👍☺️
Thanks Manon and team😅🇿🇦💪two days in a row👍👏
Did this session this morning. Really good, very much enjoyed it and seeing strong women on International Womens Day. Thank you.
Loved this!! Such a great way to challenge myself and start my weekend!
I loved the all girls workout. It felt very empowering. 🎉🎉
I also loved this. Completely brutal. I usually only have time for the 45-50 min. Workouts, but today I had a day off. Keep them coming!!
The first block is mentally challenging, once you get through that the session goes incredibly fast. Great session. Thanks.
Thanks Manon and team 😅.Legs are done the last two days got to me🇿🇦
Just getting back onto my trainer after 2 years and this was brilliant 😅
One of my favorites so far! Loved it!
Wow! Excellent!
Way to go Emily! Upfront and mic’d up.
Loved, loved, loved this one! Thank you!
Relentless. Brilliant session
Good one!!! Painful but great.
Absolute killer, hardest one I’ve done, thanks GCN
Oooooooph. So, so, so, so difficult. Loved it. Thanks Manon and crew!
Such a hard session! Love it!! Keep them coming!
Ice done a few GCN+ rides but this was the toughest. Still i made it and bad for a 70 year old man. I'm preparing for the Seattle to Portand 2 day this summer. Thanks. See you next week.
I do all of yours & James (Hank’s) sessions … which I love by the way it keeps me fit!
I’ve just finished this session just now and it would be by far one of the toughest long sessions you’ve put out! Right from the first effort!! Tough , juicy but awesome 😎 thank you .
hardest one so far! That was great!
Loved this so much.
Thank you so much for this! It was so hard that halfway through the first block I decided I would only do two. But then I finished it and now I feel amazing. Manon you rock! More Manon training videos please and thank you!!
Brutal workout but great sense of satisfaction at the end.
Great session! 🙏
This is one of the hardest sessions I have ever done in any sport or training. Good job!
Can’t wait to do this 60 min workout!!!
Nice to hear from different people!
An absolute killer of a session 🤢 thank you, the hour went quick!
Amazing! I wasn’t sure if I could finish it with the kids asleep, but it’s done and dusted! Thank you, Manon!
Great session to compensate for a normal Saturday morning rainy road session . Thanks
This is one tough session, but the company is great and music excellent! 👍
I have done several of the videos but this one was just BRUTAL. Made it to the end. Thanks guys. You’re AWESOME. Will do it many more times. Love the hard workouts. ✌🏾
That teacher is awesome as a leader and cyclist and teacher. The session profile was excellent and perfectly brutal. I’ll be joining her on this session again, and looking for her on other sessions! Thank you.
Great hour of high intensity! Good prep for spring riding (we still have snow and ice on our roads and trails)!
💜 fab! Love the hour sessions! 💪🥰
Really enjoyable sessions. Thanks James and Si 🤟
Fantastic session, thanks team 😅
Such a tough workout! Those 9-level efforts were grinding. I also like the shorter break between sets; it's just enough time to catch our breath without lowering the heart rate too much. Thank you!!
Awesome! Thank you! Love the longer sessions.
Thanks Clare!
Great session! 🎉
Very good session! That second block was really tuff, because my muscles were burning a lot! But it was incredible.
Will repeat someday!💪🏼
Whew! I only had time for the first half, but it was still an awesome workout! Thank you, GCN!
It's a tough one Kevin - you'll have to come back to it at a later date to do the whole thing!!
Thank you for including women of different ages! Women in their 40s are in good shape too! ❤
Great workout...!!! Thank you
Thought I couldn’t make it to the end, but got there finally! Thks! 🌹❤️🇨🇦
Amazing, best one yet🎉
Amazing session!
Fantastic ride
Excellent workout!
Brutal!! Loved it. Keep them coming!
Another one down.
Excellent!
Great session, long intervals at Max or high effort. Brilliant.
I've been looking for workouts w extended but fluctuating power intervals to simulate the feel of mountain biking. This is a good one.
Best session ever!!! Thanks!!!🥰🥰🥰
You're welcome Larissa - glad you enjoyed it!
One of my favs! Great job!
Great Training
Great ride!!! Would love to see more of this intensity. Thanks
Loved this session, training for 100km in April, Ride the night, great for me when I can't get outside
Great session
Love it great session
OMG, I thought I wouldn't make it and wanted to stop, but thanks to Manon and the crew I made it all the way to the end!
Wow! So hard but amazing work out!
What a great session. More like this please
Great session thanks
All these workouts are absolutely fantastic!
Glad you like them!
Thanks Manon and team.Great workout 😅🇿🇦💨Cape Town.
Thank you!
Thank you Manon!
Thank you Manon. 3 tough blocks. @GCN More 60’+ sessions please
Thanks sorry much Manon - really enjoyed the longer endurance set. You’ve got quite a few feet shorter workouts, this is always good to throw in too.
Nice workout...a good training session for those uphill rides
Great session!