Reverse Steps | 60 Minutes HIIT Cycling Workout

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! 💬

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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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[sasanshamsuldini]

With all the respect to the boys, Manon is the best, she pays attention to the details

[MattEngler]

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!

[lauraking]

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!

[michaelbrindle]

Not savage, going from 10 to 9 to 8 is diabolical! Love it

[davidburnham]

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 👍

[andyaldworth]

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.

[BruceThacker]

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.

[kmetz]

Killer session! I should've figured, with Manon leading it.

[deborahwine]

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.

[andyaldworth]

Thank you for another awesome 60 minute session. These 50 - 60 minute sessions are fantastic!

[DJMcCabe]

The most difficult session I’ve done yet to date! Thanks!

[alexishester]

That was my far the hardest GCN training workout. I've done every one and this one killed me.

[sa-fan-du-ła]

Finally! Long, intensive and pure, raw spinning. I've been waiting long for this kind of workout. Thanks GCN

[bridgetdesandis]

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!

[kimberly]

This is my new fav session! AWESOME!!! LOVED IT! THANK YOU!!!

[stevehathaway]

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!

[williamplage]

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!

[smiles_per_hr]

The first block is mentally challenging, once you get through that the session goes incredibly fast. Great session. Thanks.

[andreabartunek]

Love this session! Thank you GCN! Please keep those longer sessions coming!

[natmatic]

That last 5min at 9 effort was BRUTAL. Loved it <3 Thanks!