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)
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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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[@marialopez1104]

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

[@judepearson_1]

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

[@leanneearle3652]

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)

[@coober97]

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

[@greggm206]

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

[@kirstenleetch8429]

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!

[@mariacristinaperezlegorret7593]

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

[@oliviahadar7685]

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!

[@jenniferpaskins4229]

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

[@chanigalgut1953]

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.

[@user-jk1cf7xp9x]

Great session… exhausted can’t write anymore. Thank you

[@mariacristinaperezlegorret7593]

Ai...yi...yi...yi... yi... Hank... I love this session. Thank you!

[@marjoriegraham-howard2759]

Loved the workout! I do enjoy your humor and banter when you have others riding with you. But this one was still good

[@GCNTraining]

Glad you enjoyed it! We can't keep up with Hank anymore 🥵

[@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.

[@maribee5423]

All done, thanks Hank (is that right?!) really good first since a month of injury. I like long sessions, more like this please😅

[@matthewoconnor2593]

Not one for the faint of heart. Best thing you’ll do all week !

[@alexishester329]

I have a love/hate relationship with reverse pyramids, usually I have a hard time holding the power, but Hank motivated me to get through it this morning!! I love the hour workouts!

[@cassandradarrough6082]

Same here!

[@rdogbowwow]

Definitely like the stretching afterwards!!!

[@adolfsxander]

Great session the second pyramid for me was the hardest, also because i selected the wrong gear, one too many loving these longer sessions

[@jenneurohr]

I really liked having the stretches at the end

[@marceloorbe440]

Hank, first time following, I must say, great, thank you!

[@GCNTraining]

Glad you enjoyed it! Will you be keeping it up? 👀

[@krisbabic89]

This one hurt! Tried it a month ago and failed. Got it today! Love progress and thank you so much! Your group is helping me get healthier.

[@tonks1968]

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

[@dawngarber-ho9uk]

56:21 loved this one. Thanks for the long sessions to get through the long Minnesota winters. ❤

[@giovannipuerta562]

Greetings from Colombia! Nice session…thank you!!!

[@user-kf8ek8nl4z]

Great session. Wonderful presentation

[@newttella1043]

I just did this workout. Great for a cold winter day. In case no one mentioned it yet, the effort level numbers are incorrect in a few places. I kind of missed the second level 10 .... not gonna cry about it though.

[@cassandradarrough6082]

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!

[@ruledbyvenus1859]

I’m late to this one but did it last night. DAMN this felt good. I did it after sitting in front of my computer all day. This is the perfect session if your legs have been sedentary all day and you NEED to get them moving. Love this channel. 💛

[@Idahoartist2006]

Great ride, thanks for pushing me!

[@Blackspell4]

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.

[@jenniferpaskins4229]

More 60-90 minute sessions please!

[@briannawalpole6789]

Fantastic workout! As always

[@maxws7617]

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

[@racqfitness7028]

I loved this session…and I love this channel! Thank you!

[@GCNTraining]

Glad you enjoy it! It's a tough one this! 🥵

[@racqfitness7028]

It was killer…but I love the pyramid training.

[@gildorosso]

Great workout! I’ve been following all your training sessions since 2020 (quarantine), and I’m thankful for that. Hank you’re a great presenter, it’s incredible your ability to spin and talk !! Questions about this session: 1. How is longer low-intensity periods and shorter high-intensity periods help to increase our FTP? Shouldn’t it be all the way around? 2. Why is it better a reverse pyramid over a class pyramid? These are just my amateur doubts, thanks again!

[@kimpretorius4289]

Also loved this session!!! The first pyramid session is one my go to sessions always. Stretches very import! I developed a glute & hamstring injury from not stretching properly after a workout. Thanks Hank!

[@davidburnham6332]

Lovely session, great format ta 👍

[@joblack4676]

Great session! I’ve been following GCN training videos for a few months now. I would not have been able to do this session when I first started. Proud to have pushed all the way through today! Thanks Hank! Great session, great presenter and motivator!

[@kallehejll2683]

The effort levels on the screen did not match the instructions all the time but besides that, great session!!! I loved that the recovery period is only 3 min. Perfect!

[@dorilewis]

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

[@davidburnham6332]

You beauty Hank, tough old session but so worth it. Pools of sweat x2. Many thanks 👍

[@jakobschiek9513]

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 :)

[@GCNTraining]

Great to hear! It's important to stretch it out 🙌

[@CaraLS321]

Hank’s got a 60 minute one!! Yes!! Will be doing this in my next session

[@GCNTraining]

Let us know how it goes Cara!

[@CaraLS321]

Just done it & defiantly sweating more than Hank! What a great session! Thanks

[@r.massattack4052]

Good Morning from Las Vegas. Hank great session, this workout hits you right off the bat. This was a great way to get the blood flowing early this morning. I'm ready to take on my work day! Great Job Hank!

[@mariacristinaperezlegorret7593]

Amazing Hank. Thank you!

[@shallangarrett4261]

Amazing efforts and great ride... few others also mentioned but the effort levels aren't 100% aligned on what is said so may need a minor edit. Keep up the killer workout sessions

[@paigelatham8507]

please add more stretching!!!!!! We all need it and it’s the first thing to forget about when you’re a busy working human squeezing in exercise whenever you can.

[@paulward2201]

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

[@brian2066]

Wow what a good session,another sweat fest. Absolutely brilliant, Hank never fails to deliver and motivate. Well done GCN…..👊🏽

[@samantharutledge3130]

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 :)

[@vieslavsobala2005]

I love such session Ask for more! .

[@AnsleyOrona]

Really enjoyed the stretching built into the end, because I am often guilty of not stretching afterwards.

[@alenapeacock7984]

Exhausting!! But challenging! Fab presentation Hank!!

[@ThePinkyyAndTheBrain]

amazing, as always! so much fun🎉

[@quinnchan9264]

Loved it! Thank you,Hank!

[@GCNTraining]

Keep it up 🙌

[@TheMuscleDocMethod]

Thanks Hank! This session was knarly 🔥🔥 I always appreciate your motivation and your effort in your videos. It always helps encourage me to keep pushin the peddles!

[@ethangodridge6833]

Go out hard and hang on. Thanks Hank and GCN for the session.

[@stanislavvlasov6855]

Thank you, Hank for this excellent pyramid session. I like it a lot!

[@jeffunterkofler1263]

Beautiful ride. Kicked my butt. Motivated me when I needed it most.

[@ronnascanlon9759]

Hank, this was a perfect session after a day of sitting at work. Mentally and physically challenging but you encouraged us throughout. Really nice addition of stretching at the end. Could actually feel the blood release from my thigh muscles! Looking forward to more sessions with you and the GCN crew!

[@NurseEmelda]

Thank you!! This was a fantastic workout!!

[@user-rt5ls7ji7m]

Loved the workout!

[@mariacristinaperezlegorret7593]

Thank you Hank!

[@joeyel-assaad3700]

Great session as always! Need more longer ones like this

[@Idahoartist2006]

Great workout, thanks!

[@ayokunleajetunmobi7510]

Great job Hank! Please include the stretching sessions at the end... it really helps

[@goldstacker9933]

GREAT session…more of these 1 hour sessions with HANK👍

[@nathaliet.8786]

That was a massive training ! I had to pause sometimes so as to catch my breath. Thanks Hank !

[@timrains5011]

Great workout thanks.😊

[@hillarityhermansen5493]

I loved this one! Very challenging but just what I needed this morning!🎉

[@allynaeward8863]

This was my first hour long session and it flew by! Perfect for a snow day in New England 😅

[@marksharp5337]

Great session 😊

[@luigipandozi469]

great session!!

[@sindhukancharla8883]

Great session, ❤❤❤

[@nightsfalling]

Gray session, I like the 1:00 hr sessions.

[@carlilpt]

So tuff, man! Unfortunately, I have had a cramp in the middle of the cycling, but after I stopped a little while to recover, I tried again and did well. Fantastic exercise, lots of concentration to keep the cadence! Will repeat again someday💪🏼

[@williamplage3274]

One of the best sessions you have on the channel. I'm a rower and use the GCN workouts for cross training off seasons. This workout mimics a couple of our hard sessions we do in training. Got anymore?

[@GCNTraining]

Great to hear! How about this oldie? ( the video not Dan) 👉 kzbin.info/www/bejne/sGPQkqt7pqZlnZo

[@dominiclaico608]

Good session! How about a 90 min with another pyramid or more shorter pyramids. This was a good one though! Thank you.

[@alexmoore9101]

Love this one

[@markmoore7176]

You never have a towel 😂😂. Great session and I bet my sweaty photos proves I’m sweatier than you 🥵 so where’s my cap! 😂😂. Thanks Hank

[@Canada201042]

Thanks Coach Hank, a perfect workout on a gloomy winter afternoon. The stretching at the end felt great, please add in future videos.

[@judithharris-deans3606]

Nice one Hank! Have to say the 2nd one wasn’t easier tho 🤔🤪😂. Really liked the stretching at the end too 👍🏻

[@GCNTraining]

Glad you enjoyed it Judith 🙌

[@nepomucenocabral]

Loved the practice, missed the rest of the team sweating it off with the rest of us! (; PS. A bit of a late night, heh, Hank 😏😏😏

[@andresfss]

I enjoyed it a lot! It was different and it helped me to let go of my worries.

[@lorraineryan6842]

Nice touch adding the stretches 👍

[@denismann9673]

Thanks Hank all the way from Australia

[@mikeboustead6385]

A great session, never sweated so much! More of these please.

[@randomrules7]

Good stuff hank

[@user-kf8ek8nl4z]

Hank is the man ,👍

[@armorofgod1430]

Tried most sessions on this channel. This is *the hardest* , by far.

[@user-xg6us3yi5q]

Good one 🤩

[@cathysuttle2633]

Loved it!!

[@mariacristinaperezlegorret7593]

Thank you!

[@tracysingleton4518]

Good session

[@josselinepinto2556]

Love the hour-long sessions!

[@franckv6714]

really good session , thanks a lot for all your videos and your work !!

[@groovinq]

Brilliant session! Well done lads! 👍🏾

[@davidmarrachinho5849]

Top mundial this session 😉

[@Sarmamj]

Energetic GCN love yaa❤