4x12' tempo pyramid

• Cycling
• 1h 23mTime
• 76Stress
• 0.74Intensity
• 95Popularity

About this workout

This tempo pyramid workout features 3 sets of 4 minutes at 83% FTP, perfect for building aerobic durability and preparing for sustained efforts in group rides. Incorporate this classic threshold pyramid into your mid-week routine to stretch out climbs and keep your endurance sharp without overcooking.

Workout structure

• 4 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 55% (55w)
• 3X
  • 4 min @ 78% (78w)
  • 4 min @ 83% (83w)
  • 4 min @ 78% (78w)
  • 5 min @ 60% (60w)
• 4 min @ 78% (78w)
• 4 min @ 83% (83w)
• 4 min @ 78% (78w)
• 5 min @ 55% (55w)