Reverse HIIT Race Winning Intervals | 1 Hour Indoor Cycling Session

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)

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

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[stephendurley]

That was brutal!! Loved it! Please do a 90 min video 🙏😎

[InnerHollowFXP]

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!

[lisafranklin]

That was one of the hardest videos on GCN I loved it

[daithimccaffrey]

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?

[kimberly]

Hats off to GCN Team for this awesome training session!!!!

[meljapan]

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:)

[robertdelorme]

From my basement in Hudson, Canada. Thank Awesome ride, we are blessed to have your videos at our fingertips :)

[michaelbrindle]

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.

[JBuchmann]

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.

[mikeboustead]

Very Happy! Great to see some longer sessions back. So satisfying. Thank you.

[amyflowers]

Love the longer sessions. The 10/10 intervals were a great challenge. Thank you!!

[cynthiamacmillan]

Loved this. Didn’t feel like an hour. Very good 👍🏻 workout

[kamfire]

1/4 way though and I can already predict crawling back upstairs when this is done 😱 once again great session thanks for posting!

[UllaM-qeeh]

Brutal!! I was nearly giving up but stayed along. Now I’m so happy I did . I feel awesome and proud of myself

[chrissaunders]

Great work GCN. A solid hours interval ride with a twist in the tail….

[cgreen]

training for a 70.3 in January, best training video i’ve ever seen!! thanks GCN

[DJMcCabe]

Snap, crackle, pop, Rice Krispie! That was one of the hardest sessions I’ve done ever in my life! Thanks so much! Muchas gracias!

[paulosler]

I am not a cyclist but an injured runner, and absolutely this session and definitely keeping me focusl

[michellementessi]

This, for me was one of the better long sessions because it was broken up well into manageable chunks. Thanks Gcn 👍😊✨

[dianewetzel]

This was fantastic! Really hard for me - I kept wanting to quit but really happy I pushed through. Thanks for the motivation.