6 sets 12.5' Tempo Pyramide

• Cycling
• 1h 32mTime
• 91Stress
• 0.77Intensity
• 33Popularity

About this workout

This tempo pyramid workout is a classic way to build aerobic durability with 12 sets of 3-minute efforts at 80% FTP, perfect for stretching out those climbs and maintaining a solid pace during group rides. It’s a time-efficient training staple that helps you sustain power without overcooking, making it ideal for mid-week sessions.

Workout structure

• Warm-Up 5 min @ 60% (60w)
• 2:30 min @ 75% (75w)
• Cooldown 2:30 min @ 80% (80w)
• 2:30 min @ 85% (85w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 85% (85w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 85% (85w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 85% (85w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 85% (85w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 85% (85w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 75% (75w)
• 5 min @ 60% (60w)