60 Minute Reverse Pyramid Training | Indoor HIIT Cycling Session

This session is designed to improve your FTP and your power for longer periods of time. At an hour long, Hank takes you through this brutal reverse pyramid session. Be sure to stay hydrated, and take a well earned break after this one, as this session stings!

3 mins @ 3/10 (90 rpm)
2 mins @ 5/10 (90 rpm)
3 mins @ 3/10 (90 rpm)
1 mins @ 10/10 (100 rpm)
2 mins @ 9/10 (80 rpm)
3 mins @ 8/10 (90 rpm)
4 mins @ 7/10 (85 rpm)
5 mins @ 6/10 (80 rpm)
6 mins @ 5/10 (80 rpm)
3 mins @ 3/10 (90 rpm)
1 mins @ 10/10 (100 rpm)
2 mins @ 9/10 (80 rpm)
3 mins @ 8/10 (90 rpm)
4 mins @ 7/10 (85 rpm)
5 mins @ 6/10 (80 rpm)
6 mins @ 5/10 (80 rpm)
6 mins @ 6/10 (90 rpm)

Useful Links:

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.

#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:

Watch our sister channels:

[judepearson_]

Great session Hank, wish we could see these 60 minute efforts more!

[marialopez]

I enjoy these seasons! Great one Hank, I want more 60 minute sessions that helps me improve FTP performance.

[kirstenleetch]

Perfect, Hank! Music - background beat was perfect with no vocals, your presentation was matter of fact-get the work in attitude which was perfect. Loved the longer session too. Thanks again!

[mariacristinaperezlegorret]

Magnificent long session! I love It. More of them would be awesome!!! Thank you!

[oliviahadar]

Amazing! You are an awsome presenter! I just love doimg your sessions and feel so healthy for it. Thank you for all your encouragement! You rock!

[chanigalgut]

Great session. I've been doing these workouts since 2020 ( when lockdown started), really helped me through some tough times. What a great team. Thank you for the continued impeccable content.

[paulward]

Loved it. 60 mins with 3 shorter pyramids would be interesting too.

[coober]

No nonsense. Straight on it. Top tunes. Loved it. Easy enough to work out what was required when the onscreen graphics were incorrect. Cheers @gcn

[greggm]

Thanks Hank! Put training for 2/7/23 in the books ✅ Early morning workout.

[yecrb]

Well done for this one, that ticked all the boxes when I needed it! Steady music, not too much talking, great zones to concentrate in and on, and some stretching at the end. I loved it, really. Would love more like this one. Longer stretching part, even. Some yoga moves at the end? Your videos put me back on my home bike after the summer and enjoy every minute. Thank you. Keep them coming. You and the team are the best.

[leanneearle]

I loved this session. It was nice not having excessive talking, more instruction and education :) an idea for another session is the same first block but reverse the second (start at level 5 and work up to a 10)

[jenniferpaskins]

Loved this session. Great music throughout and a reminder to stretch out at the end. Thanks!

[tonks]

Hank, a massive thank you. Excellent effort and enjoyed your commentary and explanations.

[cassandradarrough]

Yes, I found the stretches off the bike at the end very helpful. I usually do that anyway after completing the session to the very end. These reverse pyramids were killer for me, but I couldn’t have finished this or gotten even halfway through a few months back when I found your channel. Thanks! Great job Hank!

[Blackspell]

Hardest GCN session I've done so far but that's good haha!
I really liked the pushing music. 2 effort labels were wrong though I think.

[jakobschiek]

Thank you Hank! Once again enjoyed that very much. Thanks for keep talking through the long efforts, helps me keep focus a lot. The stretches at the end were also much appreciated :)

[dorilewis]

Absolutely loved the session!!! The stretches at the end were so needed.

[maxws]

Top session. Love Hank's positivity. Not done many longer indoor sessions so loved this.

[samantharutledge]

Thanks for an AWESOME session, Hank!!!! Just what I needed after staring at a white screen all day too - always good to have a video from my favorite presenter to look forward too :)

[timbaker]

This was a great session. I’m not sure how much I sweated, but I feel like it was more than you. Thank you for putting this one together.