90sec ERG pyramids for Hydrox
- Cycling
- 12mTime
- 24Stress
- 1.10Intensity
- 25Popularity
About this workout
These 90-second ERG pyramids ramp up your aerobic ceiling with short, intense efforts that mimic the demands of a race or a hard group ride. Perfect for building the capacity to respond to attacks or steep climbs, this workout pushes your limits while keeping recovery in check.
Workout structure
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)
- 12 sec @ 90% (90w)
- 12 sec @ 100% (100w)
- 12 sec @ 110% (110w)
- 12 sec @ 120% (120w)
- 6 sec @ 130% (130w)
- 12 sec @ 120% (120w)
- 12 sec @ 110% (110w)
- 12 sec @ 100% (100w)