Reverse HIIT Race Winning Intervals | 1 Hour Indoor Cycling Session
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- Опубліковано 29 вер 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 🙏😎
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. 👊
brutal! that last 10/10 killed me!.
adding this to my fitness playlist!
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? 👀
FABULOUS - Thank you!!
One of my favourites, a tough session but well worth it at the end. Pre Xmas burn completed!
Next GCN presenters challenge, “ Can Conner throw Hank in a ditch? “😂
Why not just make ut simple for everyone to follow and do it within power zones
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!
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?
That was one of the hardest videos on GCN I loved it
Loved this. Didn’t feel like an hour. Very good 👍🏻 workout
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.
Good session but could not hear Conor over the ?music.
ugh. I know I'm going to have a love/hate with this one. 😅
I found that so so hard. I don’t know how you talked through that…I just sweated and cried (manly cry of course ha ha)
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 !
Love the longer sessions. The 10/10 intervals were a great challenge. Thank you!!
I really liked this workout. Tough, but will help with my endurance when I get back out on the road. I have a Wahoo Kickr indoor trainer like the ones your GCN riders use. It would be nice to be able to connect my Kickr with the GCN workouts, similar to what Zwift, Wahoo and other training websites offer. I would be willing to pay for a GCN subscription if this was offered. Is there anyway to connect my KIckr? Thank you.
Whew didn't know how I would make it to the end
Thx so much gcn team for your motivation ❤ u all
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 🌅
I would like to know how do i built this session in Zwift or Rouvy? How do I convert the intervals 5/10 or 10/10 in terms of % of FTP ? many thanks in advance
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.
Great workout. Tailored to my 78 year old legs. Purpose is to get HR up. Average is always 90% to max.
Great workout. Come to Colorado! You'll get uninterrupted roads for days.
Fun one with last 2 mins effort. But it would be more fun ifølge it was vidden in the grafics as well. I'm can't help it. I'm saving some energy on second to one one course of the grafic is show. Thats a shame
This was awesome! Love It! More like this!!! 🙌
Giler la sesi ni. 10 10 effort memang bagi bonk teruk... huhuhu. Tq bro...
That was a nasty one jour long session. I almost threw up at the end of the exercice. The 5 minutes rest between thé group of intervals were too long. Maybe three or four minutes would have been enough.
can someone tell that , wether we should turn up the resistance for this on the exercise bike ? or should we just aim to reach the RPM's mentioned ?
Hats off to GCN Team for this awesome training session!!!!
How do you define the effort level? What is 4, what is 5? Is it pure subjective feeling?
It was good but when your busting a gut and the trainer is talking esp at level 10 it makes you think am I working to much
I was swearing at you Conner but I loved it. Mark from Sacramento California
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 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!
I'm exhausted, but felling soo good! Thanks for this training!
Nice one training, at the binging it is painful but at the end is joyful….😊😊
This, for me was one of the better long sessions because it was broken up well into manageable chunks. Thanks Gcn 👍😊✨
Holy #%^! ….Smashing good session! Keep bringing the pain.
should we turn the resistance on for this or can we do this on the lowest settings possible
1/4 way though and I can already predict crawling back upstairs when this is done 😱 once again great session thanks for posting!
Very Happy! Great to see some longer sessions back. So satisfying. Thank you.
Such a killer session, I LOVED IT
Another great session, always good for the positive vibes from Katie.
Awesome session! Hoping you will post a 90 minute one.
So so hard!!! Really great motivation thank you!!!!!
Thank you! Loved this session
love it it was savage !!! crazy goood !
Thank you can’t wait .. love these videos .
Thank you for workout ! Got a good pump in legs
1 hour yesterday
20 min today😅
Wow, this one's another level.. Many thanks..
Great hour, went by quick!!!
Awesome!
That was really horrible Connor 🥵 but I did it!!!🎉 don’t want to do it again anytime soon tho 🤪
Glad you enjoyed it, what's next? maybe try something a little shorter next 👉 ua-cam.com/video/v7Tn3KUjEng/v-deo.html
Can we have some more longer rides 50 plus min ?
Great session! Love the long work !!!!
great session, where can i find the music used on it?
Finally! Looking forward to trying out this one 🥵
One of my favorites !!
Great session! Love the 60 minute threshold sessions.
Hardcore. Thank you!
Great session Connor 👍
Perth australia
These workouts r amazing!
This was fantastic! Really hard for me - I kept wanting to quit but really happy I pushed through. Thanks for the motivation.
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!
Wicked 😅
Are these written down in a training plan
Love the longer sessions please keep them coming
Agreed…..please produce some longer sessions…..60-70 minutes in length!!!!!
What a brutal Session. I enjoyed it very much. Please more of These 1 hour or perhaps 1;5 hour sessions
Thank you ❤❤ was amazing
Snap, crackle, pop, Rice Krispie! That was one of the hardest sessions I’ve done ever in my life! Thanks so much! Muchas gracias!
From my basement in Hudson, Canada. Thank you!!!!! Awesome ride, we are blessed to have your videos at our fingertips :)
Brutal!! I was nearly giving up but stayed along. Now I’m so happy I did . I feel awesome and proud of myself
Absolutely unhinged
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 was my favorite yet! Really great road simulation for the roads I ride… when I actually get a chance to ride outside 😅
Brilliant thank u!!
Great. Keep them coming
I am not a cyclist but an injured runner, and absolutely this session and definitely keeping me focusl
Good and hard Training. Im sweating so much and legs was burning. And calories also. Thanks 👏
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
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….👍
Savage! I'm so done 💀
training for a 70.3 in January, best training video i’ve ever seen!! thanks GCN
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 🙌
Thanks Connor
Really enjoyed this. Just back from injury and slowly getting the endurance and power back 🙌🏼 keep them coming all.
It was a good session. ❤
Training for 1/2 IM. Absolutely loved this threshold session👍👍😊.
This is definitely the hardest one on the channel!! I’m absolutely dead ☠️ and I’ve never seen the guests so tired 😂 great one!!
Thank you SO MUCH for including the RPM info in the session breakdown!
that. was. class!
Absolutely brutal session. I'm shaking all over 💀
17 days away from a half Ironman, great session before a brick run
Didn't think I would like that but it was great, thanks Connor
You are mean
That was awsome!
Excellent 😂