Pyramid Intervals

• Cycling
• 1h 25mTime
• 100Stress
• 0.84Intensity
• 20Popularity

About this workout

Pyramid intervals, featuring 2 × 5 minutes at 100% FTP with 5-minute recoveries, push your aerobic ceiling and prepare you for those tough climbs or race bursts. This workout is perfect for building the capacity and resilience needed to tackle demanding group rides and time trials.

Workout structure

• 15 min @ 55% (55w)
• 1 min @ 115% (115w)
• 1 min @ 60% (60w)
• 2 min @ 115% (115w)
• 2 min @ 60% (60w)
• 3 min @ 115% (115w)
• 3 min @ 60% (60w)
• 4 min @ 100% (100w)
• 4 min @ 60% (60w)
• 2X
  • 5 min @ 100% (100w)
  • 5 min @ 60% (60w)
• 4 min @ 100% (100w)
• 4 min @ 60% (60w)
• 3 min @ 115% (115w)
• 3 min @ 60% (60w)
• 2 min @ 115% (115w)
• 2 min @ 60% (60w)
• 1 min @ 115% (115w)
• 1 min @ 60% (60w)
• 10 min @ 40% (40w)