Anaerobic

Russian Pyramid (FTP)

Cycling
2h 3mTime
69Stress
0.58Intensity
80Popularity

About this workout

This workout features pyramid intervals designed to build your top-end punch with short, intense efforts at 174% FTP, perfect for closing gaps and enhancing your raw sprinting power. Incorporate these brutal bursts into your training regimen to prepare for the demands of race kicks and aggressive group ride finishes.

Jorge Manuel

Workout structure

4 min @ 23% (23w)
4 min @ 29% (29w)
4 min @ 35% (35w)
3 min @ 41% (41w)
2 min @ 29% (29w)
5 sec @ 174% (174w)
55 sec @ 29% (29w)
10 sec @ 163% (163w)
50 sec @ 29% (29w)
15 sec @ 151% (151w)
45 sec @ 29% (29w)
20 sec @ 140% (140w)
40 sec @ 29% (29w)
25 sec @ 128% (128w)
35 sec @ 29% (29w)
30 sec @ 116% (116w)
30 sec @ 29% (29w)
35 sec @ 105% (105w)
25 sec @ 29% (29w)
40 sec @ 93% (93w)
20 sec @ 29% (29w)
45 sec @ 81% (81w)
15 sec @ 29% (29w)
50 sec @ 70% (70w)
10 sec @ 29% (29w)
55 sec @ 64% (64w)
5 sec @ 29% (29w)
1 min @ 58% (58w)
5 min @ 29% (29w)
15 min @ 52% (52w)
5 sec @ 174% (174w)
55 sec @ 29% (29w)
10 sec @ 163% (163w)
50 sec @ 29% (29w)
15 sec @ 151% (151w)
45 sec @ 29% (29w)
20 sec @ 140% (140w)
40 sec @ 29% (29w)
25 sec @ 128% (128w)
35 sec @ 29% (29w)
30 sec @ 116% (116w)
30 sec @ 29% (29w)
35 sec @ 105% (105w)
25 sec @ 29% (29w)
40 sec @ 93% (93w)
20 sec @ 29% (29w)
45 sec @ 81% (81w)
15 sec @ 29% (29w)
50 sec @ 70% (70w)
10 sec @ 29% (29w)
55 sec @ 64% (64w)
5 sec @ 29% (29w)
1 min @ 58% (58w)
5 min @ 29% (29w)
15 min @ 52% (52w)
5 sec @ 174% (174w)
55 sec @ 29% (29w)
10 sec @ 163% (163w)
50 sec @ 29% (29w)
15 sec @ 151% (151w)
45 sec @ 29% (29w)
20 sec @ 140% (140w)
40 sec @ 29% (29w)
25 sec @ 128% (128w)
35 sec @ 29% (29w)
30 sec @ 116% (116w)
30 sec @ 29% (29w)
35 sec @ 105% (105w)
25 sec @ 29% (29w)
40 sec @ 93% (93w)
20 sec @ 29% (29w)
45 sec @ 81% (81w)
15 sec @ 29% (29w)
50 sec @ 70% (70w)
10 sec @ 29% (29w)
55 sec @ 64% (64w)
5 sec @ 29% (29w)
1 min @ 58% (58w)
5 min @ 29% (29w)
15 min @ 52% (52w)
10 min @ 29% (29w)