threshold

Base Pyramid

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 115Popularity

About this workout

This threshold pyramid workout features intense 30-second efforts at 100% FTP, perfect for building sustained power you can rely on during weekly group rides or time trials. Incorporate these pyramid intervals to fine-tune your pacing and enhance your lactate tolerance, making them a staple for serious cyclists.

DaveB

Workout structure

  • 5 min @ 65% (65w)
  • 5X
    • 30 sec @ 100% (100w)
    • 30 sec @ 50% (50w)
  • 3 min @ 85% (85w)
  • 3 min @ 90% (90w)
  • 3 min @ 75% (75w)
  • 2 min @ 100% (100w)
  • 2 min @ 75% (75w)
  • 4 min @ 100% (100w)
  • 4 min @ 75% (75w)
  • 6 min @ 100% (100w)
  • 6 min @ 75% (75w)
  • 4 min @ 100% (100w)
  • 4 min @ 75% (75w)
  • 2 min @ 100% (100w)
  • 2 min @ 75% (75w)
  • 5 min @ 65% (65w)