Dubbele piramide

• Cycling
• 1h 55mTime
• 135Stress
• 0.84Intensity
• 15Popularity

About this workout

The Dubbele piramide workout features intense 30-second efforts at 117.2% FTP, punctuated by brief recoveries, making it a powerful session to boost your VO2 max and prepare for those steep climbs or race kicks. This session is perfect for cyclists looking to expand their aerobic ceiling while still pushing their limits in a time-efficient manner.

Workout structure

• 30 min @ 41-86% (41-86w)
• 2 min @ 100% (100w)
• Rest 2 min @ 52% (52w)
• 4 min @ 100% (100w)
• Rest 2 min @ 52% (52w)
• 6 min @ 100% (100w)
• Rest 2 min @ 52% (52w)
• 8 min @ 100% (100w)
• Rest 2 min @ 52% (52w)
• 6 min @ 100% (100w)
• Rest 2 min @ 52% (52w)
• 4 min @ 100% (100w)
• Rest 2 min @ 52% (52w)
• 2 min @ 100% (100w)
• 20 min @ 52% (52w)
• 30 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 45 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 1 min @ 117% (117w)
• Rest 1 min @ 52% (52w)
• 30 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 45 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 1 min @ 117% (117w)
• Rest 1 min @ 52% (52w)
• 30 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 45 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 1 min @ 117% (117w)
• Rest 1 min @ 52% (52w)
• 30 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 45 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 1 min @ 117% (117w)
• Rest 1 min @ 52% (52w)
• 30 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 45 sec @ 117% (117w)
• Rest 30 sec @ 52% (52w)
• 1 min @ 117% (117w)
• Rest 1 min @ 52% (52w)