Anaerobic

Brit Cyc W2D1 - Sprint Pyramid Intervals

  • Cycling
  • 55mTime
  • 68Stress
  • 0.85Intensity
  • 60Popularity

About this workout

This workout features brutal sprint pyramid intervals that build your kick to close gaps and enhance raw sprinting power with short, intense efforts followed by active recovery. Perfect for sharpening your top-end punch before a race or improving your sprinting for group ride finishes.

iSpin

Workout structure

  • Warm-Up 5 min @ 35-55% (35-55w) 85 rpm
  • Active 1 min @ 55% (55w) 90 rpm
  • Active 1 min @ 60% (60w) 95 rpm
  • Active 1 min @ 75% (75w) 95 rpm
  • Active 1 min @ 80% (80w) 95 rpm
  • Active 1 min @ 85% (85w) 95 rpm
  • Active 1 min @ 95% (95w) 95 rpm
  • Active 1 min @ 100% (100w) 95 rpm
  • Active 2 min @ 45% (45w) 85 rpm
  • 2X
    • Active 15 sec @ 95% (95w) 125 rpm
    • Active 1 min @ 45% (45w) 85 rpm
  • Active 15 sec @ 95% (95w) 125 rpm
  • Active 3:15 min @ 45% (45w) 85 rpm
  • Active 10 sec @ 150% (150w) 105 rpm
  • Rest 10 sec @ 45% (45w) 85 rpm
  • Active 20 sec @ 150% (150w) 105 rpm
  • Rest 20 sec @ 45% (45w) 85 rpm
  • Active 30 sec @ 140% (140w) 105 rpm
  • Rest 30 sec @ 45% (45w) 65 rpm
  • Active 40 sec @ 130% (130w) 105 rpm
  • Rest 40 sec @ 45% (45w) 65 rpm
  • Active 50 sec @ 120% (120w) 105 rpm
  • Rest 50 sec @ 45% (45w) 65 rpm
  • Active 40 sec @ 130% (130w) 105 rpm
  • Rest 40 sec @ 45% (45w) 85 rpm
  • Active 30 sec @ 140% (140w) 105 rpm
  • Rest 30 sec @ 45% (45w) 65 rpm
  • Active 20 sec @ 150% (150w) 105 rpm
  • Rest 20 sec @ 45% (45w) 65 rpm
  • Active 10 sec @ 150% (150w) 105 rpm
  • Rest 10 sec @ 45% (45w) 85 rpm
  • Active 2:50 min @ 45% (45w) 85 rpm
  • Active 10 sec @ 150% (150w) 105 rpm
  • Rest 10 sec @ 45% (45w) 85 rpm
  • Active 20 sec @ 150% (150w) 105 rpm
  • Rest 20 sec @ 45% (45w) 85 rpm
  • Active 30 sec @ 140% (140w) 105 rpm
  • Rest 30 sec @ 45% (45w) 85 rpm
  • Active 40 sec @ 130% (130w) 105 rpm
  • Rest 40 sec @ 45% (45w) 85 rpm
  • Active 50 sec @ 120% (120w) 105 rpm
  • Rest 50 sec @ 45% (45w) 85 rpm
  • Active 40 sec @ 130% (130w) 105 rpm
  • Rest 40 sec @ 45% (45w) 85 rpm
  • Active 30 sec @ 140% (140w) 105 rpm
  • Rest 30 sec @ 45% (45w) 85 rpm
  • Active 20 sec @ 150% (150w) 105 rpm
  • Rest 20 sec @ 45% (45w) 85 rpm
  • Active 10 sec @ 150% (150w) 105 rpm
  • Rest 10 sec @ 45% (45w) 85 rpm
  • Active 2:50 min @ 45% (45w) 85 rpm
  • Active 10 sec @ 150% (150w) 105 rpm
  • Rest 10 sec @ 45% (45w) 85 rpm
  • Active 20 sec @ 150% (150w) 105 rpm
  • Rest 20 sec @ 45% (45w) 85 rpm
  • Active 30 sec @ 140% (140w) 105 rpm
  • Rest 30 sec @ 45% (45w) 85 rpm
  • Active 40 sec @ 130% (130w) 105 rpm
  • Rest 40 sec @ 45% (45w) 85 rpm
  • Active 50 sec @ 120% (120w) 105 rpm
  • Rest 50 sec @ 45% (45w) 85 rpm
  • Active 40 sec @ 130% (130w) 105 rpm
  • Rest 40 sec @ 45% (45w) 85 rpm
  • Active 30 sec @ 140% (140w) 105 rpm
  • Rest 30 sec @ 45% (45w) 85 rpm
  • Active 20 sec @ 150% (150w) 105 rpm
  • Rest 20 sec @ 45% (45w) 85 rpm
  • Active 10 sec @ 150% (150w) 105 rpm
  • Rest 10 sec @ 45% (45w) 85 rpm
  • Cooldown 5 min @ 55-35% (55-35w) 85 rpm