Reverse HIIT Race Winning Intervals | 1 Hour Indoor Cycling Session
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- Опубликовано: 6 сен 2024
- You've been asking and we have listened - an hour of power! This week's 60 minute indoor cycling session focusses on reverse intervals, where all the intensity is at the start of the effort. These race winning efforts force you to sprint right until the end of the ride so you'll be smashing your goals in no time!
This session is very tough, so be sure to stay hydrated, and be sure to fully rest after!
Session Breakdown:
3 mins @ 3/10 (80 rpm)
2 mins @ 5/10 (80 rpm)
3 mins @ 7/10 (80 rpm)
2 mins @ 3/10 (80 rpm)
3 mins @ 10/10 (80 rpm)
5 mins @ 7/10 (80 rpm)
3 mins @ 8/10 (80 rpm)
5 mins @ 7/10 (80 rpm)
5 mins @ 1/10 (80 rpm)
3 mins @ 10/10 (80 rpm)
3 mins @ 8/10 (80 rpm)
3 mins @ 7/10 (80 rpm)
3 mins @ 6/10 (80 rpm)
5 mins @ 1/10 (80 rpm)
1 mins @ 10/10 (80 rpm)
2 mins @ 9/10 (80 rpm)
4 mins @ 8/10 (80 rpm)
2 mins @ 10/10 (80 rpm)
3 mins @ 1/10 (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.
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That was brutal!! Loved it! Please do a 90 min video 🙏😎
Thank you so much for posting these! Another fabulous one hour session. I would love to see more of these sessions with the goal of maximizing endurance :) keep the good stuff coming!
That was one of the hardest videos on GCN I loved it
Love your one hour sessions and tend to seek them out on your site. Really loving this channel and the instructors. More 1hr please. Maybe 105 or 110mins as a special challenge?
This looks tough! I like how at about 30 min into it, there is a 5 min rest. So if you're short on time you could end it after the 5 min rest and it would be a great 30 min workout.
Loved this. Didn’t feel like an hour. Very good 👍🏻 workout
I'm exhausted, but felling soo good! Thanks for this training!
The one hour sessions are great to do during lunch, love them. I like the hour ones because then I don't have to put two different sessions to get to my goal pf an hour each day.
Thank you for these sessions. You and your team should come cycle at the Cradle of human kind in South Africa- loads of space to do long interrupted outdoor ride 🌅
Great workout. Come to Colorado! You'll get uninterrupted roads for days.
Hats off to GCN Team for this awesome training session!!!!
Great session. It’s like cycling here in West of Ireland. On way out.a gale is blowing, you think all ok for the home turn only to find the wind has changed and it’s lashing rain 🌧 😂❤
Absolutely... happens to all of us 😵💫
Love the longer sessions. The 10/10 intervals were a great challenge. Thank you!!
Whew didn't know how I would make it to the end
Thx so much gcn team for your motivation ❤ u all
1/4 way though and I can already predict crawling back upstairs when this is done 😱 once again great session thanks for posting!
These sessions are soooo good, I never thought I would’ve been able to do a whole HOUR of this and I’m so proud I did it. Thank you for doing this, it’s really motivating:)
This, for me was one of the better long sessions because it was broken up well into manageable chunks. Thanks Gcn 👍😊✨
Nice one training, at the binging it is painful but at the end is joyful….😊😊
Brutal!! I was nearly giving up but stayed along. Now I’m so happy I did . I feel awesome and proud of myself
Snap, crackle, pop, Rice Krispie! That was one of the hardest sessions I’ve done ever in my life! Thanks so much! Muchas gracias!
Cheeky 10 at the end. Saw it on my screen before the announcement and wanted to quit! Held tough though and gave it my all.
training for a 70.3 in January, best training video i’ve ever seen!! thanks GCN
This was fantastic! Really hard for me - I kept wanting to quit but really happy I pushed through. Thanks for the motivation.
Great workout. Tailored to my 78 year old legs. Purpose is to get HR up. Average is always 90% to max.
I am not a cyclist but an injured runner, and absolutely this session and definitely keeping me focusl
Thank you for a great hour as we attempt to maintain our fitness over the winter in rainy Seattle! Could you please add rpms to the next interval too, so we can prepare for the next effort! You all are an awesome source for fun workouts!
From my basement in Hudson, Canada. Thank you!!!!! Awesome ride, we are blessed to have your videos at our fingertips :)
Very Happy! Great to see some longer sessions back. So satisfying. Thank you.
Excellent. Thanks guys. Need to do a few times to get effort levels right. 10 out of 10 for 3 minutes is very different to 10 out of 10 for 1. But great motivation. 👊
This was my favorite yet! Really great road simulation for the roads I ride… when I actually get a chance to ride outside 😅
Giler la sesi ni. 10 10 effort memang bagi bonk teruk... huhuhu. Tq bro...
brutal! that last 10/10 killed me!.
adding this to my fitness playlist!
Another great session, always good for the positive vibes from Katie.
Another sweat fest from Connor,the engineer of the pain train.
It was brutal session,loved every minute of it……
Thank you to the GCN team….👍
What a brutal Session. I enjoyed it very much. Please more of These 1 hour or perhaps 1;5 hour sessions
Love the longer sessions please keep them coming
Agreed…..please produce some longer sessions…..60-70 minutes in length!!!!!
Awesome session! Hoping you will post a 90 minute one.
Thank you for the session. I liked the long distance sprints,the music, and the motivational talks from other riders. ❤
Glad you enjoyed it! Keep up the good work 🙌
So so hard!!! Really great motivation thank you!!!!!
Thank you for workout ! Got a good pump in legs
Wow, this one's another level.. Many thanks..
Oooooo I almost stopped after the second interval’s rest. You all motivated me to stay on. Feeling spent.
This is definitely the hardest one on the channel!! I’m absolutely dead ☠️ and I’ve never seen the guests so tired 😂 great one!!
That last sneaky 10 outta 10 was brutal ☠️🤣
I was swearing at you Conner but I loved it. Mark from Sacramento California
Great workout! Thank you, Conor and GCN! Had to cut it a little short. The wheels tend to come off with 6 kids waking up.
Nice going Kevin! Will we see you and the kids on the next one? 👀
Great session! Love the 60 minute threshold sessions.
Such a killer session, I LOVED IT
Great session Connor 👍
Perth australia
Smashin Session Mr Conor ‘Brutal’ but AWESOME 😅 love the creativity you have in the sessions … keep on smashin it!!! Thank you 🙏🏽 Tiff - The Lady Golf Teacher ⛳️ From Down Under 😊
Thanks so much!! Glad you're are enjoying it 🙌
Thank you SO MUCH for including the RPM info in the session breakdown!
Great hour, went by quick!!!
Training for 1/2 IM. Absolutely loved this threshold session👍👍😊.
This was awesome! Love It! More like this!!! 🙌
Great session! Love the long work !!!!
Really enjoyed this. Just back from injury and slowly getting the endurance and power back 🙌🏼 keep them coming all.
Thank you! Loved this session
Absolutely brutal session. I'm shaking all over 💀
These workouts r amazing!
On that second to last 10/10 my washing machine perfectly timed kicked into the aggressive spin cycle, which gave me a surprising amount of motivation!
Great session with Conner and the girls(Conners Charlie’s angels) I find Conner a great motivator and I really needed him on this one very enjoyable session keep them coming 👍👍🚴🏻♂🚴🏻♂
Conor knows how to push us 🥵
This is by far the most brutal session you have on this channel. Other reverse HIIT sessions are a bit easier. Spicy 10/10 in the end is a dragon slayer. Well done! Loving it
Very hard but great!! Mental strength is needed for this training!
Good and hard Training. Im sweating so much and legs was burning. And calories also. Thanks 👏
Hard session, I hit the wall at 55 min. Great stuff 👍
Holy #%^! ….Smashing good session! Keep bringing the pain.
Absolutely nails. Nice session. Very cheeky.
Loving the tunes, kept me going!
No workout is complete without banging tunes 👀
One of my favourites, a tough session but well worth it at the end. Pre Xmas burn completed!
Thank you can’t wait .. love these videos .
The last run was a killer! MERCI.
FABULOUS - Thank you!!
Thanks for a wicked session! I loved this super intense, effective effort which nonetheless felt sustainable!
Nice one Erica! Good going 🙌
Thanks again GCN and Conor. A very tough but fantastic session.
Awesome session guys. Geez that last 2min effort was 🥵🥵
Didn't think I would like that but it was great, thanks Connor
Awesome!
Hardcore. Thank you!
This was hard but great! Thanks again team. Keep em coming...!
Love Connors workouts! I'm dead
He knows how to turn on the hurt 🔥
Finally! Looking forward to trying out this one 🥵
Eso fue brutaaal!!! Una excelente sesion de 1 hora!! Esta completo!!
Great session! Thank you Connor and rest of team
that. was. class!
Love the session, and LOVED the music!
Great. Keep them coming
Wow. Great session. Keep them coming !!!
It was a good session. ❤
Thanks Connor
PLEASE include some workout routines that are 60-70 minutes in length!!! Most of the workouts range from 35-45. Minutes . This would greatly improve your offerings and enlarge viewership !
Thank you ❤❤ was amazing
ugh. I know I'm going to have a love/hate with this one. 😅
Excellent!
Great workout! Love it
Brilliant thank u!!
That was awsome!
That was a great session ! Thanks
Great session! Thank you!
Great workout!
Fabulous session