*30' Pyramid Strength 1

• Cycling
• 30mTime
• 39Stress
• 0.88Intensity
• 30Popularity

About this workout

This 30-minute VO2 max workout features a pyramid main set with two hard 30-second efforts at 113% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs. Ideal for athletes looking to build raw power and increase their capacity for high-intensity efforts like breakaways or sprint finishes.

Workout structure

• Warm-Up 3 min @ 26-79% (26-79w)
• Active 1 min @ 35% (35w)
• Active 30 sec @ 113% (113w)
• Active 30 sec @ 35% (35w)
• Active 1 min @ 113% (113w)
• Active 1 min @ 35% (35w)
• Active 1:30 min @ 113% (113w)
• Active 1:30 min @ 35% (35w)
• Active 2 min @ 113% (113w)
• Active 2 min @ 35% (35w)
• Active 2:30 min @ 113% (113w)
• Active 2:30 min @ 35% (35w)
• Active 2 min @ 113% (113w)
• Active 2 min @ 35% (35w)
• Active 1:30 min @ 113% (113w)
• Active 1:30 min @ 35% (35w)
• Active 1 min @ 113% (113w)
• Active 1 min @ 35% (35w)
• Active 30 sec @ 113% (113w)
• Active 1:30 min @ 35% (35w)