Endurance

18Aug26 - Recovery pyramid

Cycling
26mTime
17Stress
0.63Intensity
15Popularity

About this workout

A progressive warm-up leads into a pyramid interval set that builds from short 10s efforts up to 50s and back down, finishing with an all-out 10s sprint before a brief cooldown.

Jbrown

Workout structure

Warm-Up 15 min @ 41-74% (41-74w)
Interval 10 sec @ 92% (92w) 95-105 rpm
Rest 10 sec @ 50% (50w)
Interval 20 sec @ 92% (92w) 95-105 rpm
Rest 20 sec @ 50% (50w)
Interval 30 sec @ 83% (83w) 95-105 rpm
Rest 30 sec @ 50% (50w)
Interval 40 sec @ 83% (83w) 95-105 rpm
Rest 40 sec @ 50% (50w)
Interval 50 sec @ 83% (83w) 95-105 rpm
Rest 50 sec @ 50% (50w)
Interval 40 sec @ 83% (83w) 95-105 rpm
Rest 40 sec @ 50% (50w)
Interval 30 sec @ 83% (83w) 95-105 rpm
Rest 30 sec @ 50% (50w)
Interval 20 sec @ 83% (83w) 95-105 rpm
Rest 20 sec @ 50% (50w)
Interval 10 sec @ 130% (130w)
Cooldown 3 min @ 44-33% (44-33w)