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.
More workouts with GCN: gcn.eu/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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[@GCNTraining]

What sort of training sessions would you like to see more of on this channel?

[@lauraking3393]

60 minute workouts by the former cyclists. Love to see some 45 min high cadence training too

[@aceitgard3695]

Maybe some climbing

[@larissaguerreroalvarez6842]

60 minutes, 90 minutes... Endurance and FTP.

[@ldavis9725]

@@lauraking3393 yes!!! Love this idea! I second this

[@DevilErnest]

Highly recommend giving %FTP as a reference for the efforts.

[@MattEngler353]

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!

[@lauraking3393]

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!

[@michaelbrindle8516]

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

[@lungilemalaka5624]

I totally agree! I was like what!!!

[@davidburnham6332]

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 👍

[@andyaldworth7807]

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.

[@GCNTraining]

Great job Andy - glad you enjoyed it!

[@sasanshamsuldini3213]

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

[@kmetz878]

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

[@alexishester329]

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

[@andyaldworth7807]

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

[@GCNTraining]

Thanks Andy!

[@brian2066]

GCN(The ministry of sweat),this was an absolute sweat fest,it’s not for beginners. Manon and the GCN team really did a great job in motivation for all. This session will definitely test your endurance fitness level. It’s one of my top five training videos from GCN…👍👍

[@slonskl]

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

[@DJMcCabe3]

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

[@stevehathaway267]

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!

[@bridgetdesandis8213]

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!

[@williamplage3274]

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!

[@familychavez8076]

Killed it, I'm proud. Even with sickness.

[@nat0matic1]

That last 5min at 9 effort was BRUTAL. Loved it

[@ldavis9725]

Brutal! Loved it. Appreciate these longer sessions 🙏🏼

[@elainemcdonald3434]

Did this session this morning. Really good, very much enjoyed it and seeing strong women on International Womens Day. Thank you.

[@PhillioDoede]

This one sounds easier on paper but this might just be one of the hardest things I've done on a bike indoors, totally brutal at the end. On a lighter note, nice to see some of the other GCNers get some mic time, keep it up!

[@kimberly5304]

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

[@maze9774]

Really great, tough workout and very different. So satisfying when completed!! Thanks Manon and the team for getting us through that one.

[@sean79779]

Best GCN session so far, many thanks!!!

[@smiles_per_hr6408]

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

[@davidburnham6332]

I haven’t done this session for a while, and having just done it I know why, it is soooo savage but awesome. Thanks for posting the video 👍☺️

[@davidburnham6332]

This session is totally brutal. I love it, thanks Manon, great encouragement really helps 👍

[@andreabartunek8951]

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

[@jranaboy]

Was looking for 90-120 minutes but I guess for GCN, 60 is a lot

[@GCNTraining]

Thanks Andrea - do have some more long ones in the works but of course like to keep them varied!

[@gildorosso]

I’d love to see more sessions like this one, aiming at long rides and focusing mainly on endurance. Tks so much Manon 🙏🏼 More feedback: it should be great if you also posted a video on what and how to prepare for a competition or, as is my case, a 400 km ride (splitted by 5 or 6 days).

[@hillarityhermansen5493]

I loved the all girls workout. It felt very empowering. 🎉🎉 I also loved this. Completely brutal. I usually only have time for the 45-50 min. Workouts, but today I had a day off. Keep them coming!!

[@amyflowers2435]

Such a tough workout! Those 9-level efforts were grinding. I also like the shorter break between sets; it's just enough time to catch our breath without lowering the heart rate too much. Thank you!!

[@TiffanyMikaTheLadyGolfTeacher]

I do all of yours & James (Hank’s) sessions … which I love by the way it keeps me fit! I’ve just finished this session just now and it would be by far one of the toughest long sessions you’ve put out! Right from the first effort!! Tough , juicy but awesome 😎 thank you .

[@LilikoiBoi1991]

That was brutal - especially the third block. But feel so much better for having toughed it out!

[@keggek5763]

Wow! Excellent! Way to go Emily! Upfront and mic’d up.

[@mikenisbet6253]

I keep coming back to this session, love it !

[@deborahwine7295]

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.

[@238949]

Loved this session, training for 100km in April, Ride the night, great for me when I can't get outside

[@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.

[@ericamathews2754]

Loved this!! Such a great way to challenge myself and start my weekend!

[@carlilpt]

Very good session! That second block was really tuff, because my muscles were burning a lot! But it was incredible. Will repeat someday!💪🏼

[@michelekorkowski1178]

Great hour of high intensity! Good prep for spring riding (we still have snow and ice on our roads and trails)!

[@dominiclaico608]

Good one!!! Painful but great.

[@ironman100561]

Thank you Manon. 3 tough blocks. @GCN More 60’+ sessions please

[@kevinsteele4455]

Amazing! I wasn’t sure if I could finish it with the kids asleep, but it’s done and dusted! Thank you, Manon!

[@laurena9172]

An absolute killer of a session 🤢 thank you, the hour went quick!

[@ThomMiller-mr3jw]

Wow, what a great workout!! Absolutely brutal!

[@analiauhlig8846]

Thank you for including women of different ages! Women in their 40s are in good shape too! ❤

[@petegarber2537]

Loved, loved, loved this one! Thank you!

[@uusijani]

This is one tough session, but the company is great and music excellent! 👍

[@dahuka]

I've been looking for workouts w extended but fluctuating power intervals to simulate the feel of mountain biking. This is a good one.

[@Zennyzaines]

Just getting back onto my trainer after 2 years and this was brilliant 😅

[@derickverster2053]

Thanks Manon and team😅🇿🇦💪two days in a row👍👏

[@michaeljohnson7686]

Excellent workout. Hardest for me was transitioning from an effort level of 1 straight into 10 at a higher cadence then just marginally decreasing the effort level at fairly long intervals. It was difficult but good.

[@kevinsteele4455]

Whew! I only had time for the first half, but it was still an awesome workout! Thank you, GCN!

[@GCNTraining]

It's a tough one Kevin - you'll have to come back to it at a later date to do the whole thing!!

[@bobfousert9828]

Brutal workout but great sense of satisfaction at the end.

[@derickverster2053]

Thanks Manon and team 😅.Legs are done the last two days got to me🇿🇦

[@nitash999]

Really enjoyable sessions. Thanks James and Si 🤟

[@jkt1960]

Another one down. Excellent!

[@Megmooification]

Nice to hear from different people!

[@tomj2559]

Oooooooph. So, so, so, so difficult. Loved it. Thanks Manon and crew!

[@Canada201042]

All GCN workouts are tough - this one at another level. Savage does describe it well!

[@paulbradbury4397]

Absolute killer, hardest one I’ve done, thanks GCN

[@barbarabergmann1098]

OMG, I thought I wouldn't make it and wanted to stop, but thanks to Manon and the crew I made it all the way to the end!

[@kirstenemmanuel7120]

Great session to compensate for a normal Saturday morning rainy road session . Thanks

[@kristenbrook897]

Holy moly, that was brutal. But I'll do it again! Thanks to Manon and the girls

[@matthewwhite4270]

I tried this a few weeks ago (after a Simon session the previous day but it's no excuse), and tapped out after the first block. Today I dared to try it again. I wanted to drop back the intensity several times but drove through the pain barrier to complete it. My legs no longer work properly but it feels great all the same.

[@suefugle9465]

💜 fab! Love the hour sessions! 💪🥰

[@javintansalazar471]

I'm so happy I got to see Maddie today. She's so biutaful!

[@rimawilson2376]

One of my favorites so far! Loved it!

[@lauraking3393]

Can’t wait to do this 60 min workout!!!

[@JuliaPeraud]

Mannon is fabulous!

[@skinnyofdoom]

hardest one so far! That was great!

[@adamizzard2210]

Awesome session. Brutal!! 🥵🥵🚴‍♂️🚴‍♂️

[@spokeandheart]

Thank you so much for this! It was so hard that halfway through the first block I decided I would only do two. But then I finished it and now I feel amazing. Manon you rock! More Manon training videos please and thank you!!

[@annwachholz3251]

Great session! 🎉

[@catherineklaffer4651]

Thanks sorry much Manon - really enjoyed the longer endurance set. You’ve got quite a few feet shorter workouts, this is always good to throw in too.

[@derickverster2053]

Fantastic session, thanks team 😅

[@theodorepapatheodorou4679]

Every time i take this session, I am trying to remember at the end when these rest sessions are..... Great session, great job!

[@claretimblin7747]

Awesome! Thank you! Love the longer sessions.

[@GCNTraining]

Thanks Clare!

[@shannonpolice9365]

First block my heart was about to p pump out of my chest. Second block, I nearly quit. I had to take a couple 5sec breaks! Held on last block. Well Def do this one again. I love endurance workouts !

[@avalaurelle478]

I have done several of the videos but this one was just BRUTAL. Made it to the end. Thanks guys. You’re AWESOME. Will do it many more times. Love the hard workouts. ✌🏾

[@MrChippinator]

This is one of the hardest sessions I have ever done in any sport or training. Good job!

[@patriciamonicadiasluna9591]

Thought I couldn’t make it to the end, but got there finally! Thks! 🌹❤️🇨🇦

[@praveenrawat9558]

Tried a week back. Completed 2nd cycle and gave up. Today tried again. Reached almost the end of third cycle. Again gave up. Will try again to complete full next time 👍👍👍👍

[@wongmunsun7373]

Such a hard session! Love it!! Keep them coming!

[@PaoloFrancesco99]

Assassins! Wow, this one was like riding in unfamiliar territory and you suddenly realize that you chose the mountain route. The session had me thinking, "I can't stay up in these gears so long". But I just did. Thanks for moving my limits today.

[@pacridia1082]

Thank you for good ride it was hard but wonderful 👏 Saturday keep going 💪 💙

[@DeepakSingh-pf7sy]

Benchmark Masterclass Manon Lloyd! 👍. Loved this so much first time after a day’s break came back to it!…punishment like this shouldn’t be this enjoyable!

[@paulward2201]

Great session, long intervals at Max or high effort. Brilliant.

[@taylorgilbert8301]

Brutal!! Loved it. Keep them coming!

[@derickverster2053]

Thanks Manon and team.Great workout 😅🇿🇦💨Cape Town.

[@margarethollingsworth4770]

Loving this super hard longer effort!

[@jkt1960]

Excellent workout!

[@jkt1960]

Great session!

[@AnnGagnier]

Savage is right! Amazing

[@fernandotaborga2033]

Love it !! As always!!

[@dominiclaico608]

Great ride!!! Would love to see more of this intensity. Thanks

[@katherinechiarello5967]

This reminded me how much I miss Manon! I hope she’ll lead some more sessions soon.

[@quinnchan9264]

Great session! 🙏

[@kevinkerns7651]

Non-stop fun!! Okay, maybe a stretch on the last part, but sticking with the first thought. Well done.