Endurance with interspersed pyramid intensity blocks

• Cycling
• 1h 15mTime
• 70Stress
• 0.75Intensity
• 85Popularity

About this workout

This workout features tempo endurance with intensity blocks in a pyramid format, pushing you through short bursts at 93.1% FTP to build both aerobic capacity and threshold strength. It's a great way to boost your stamina for longer rides while sharpening your ability to sustain efforts during group rides or challenging climbs.

Workout structure

• Toma de contacto 5 min @ 52-63% (52-63w) 75-80 rpm
• Calentamiento 2 min @ 69% (69w) 80-85 rpm
• Base 1 min @ 75% (75w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 79% (79w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 82% (82w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 86% (86w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 89% (89w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 93% (93w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 96% (96w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 100% (100w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 96% (96w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 93% (93w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 89% (89w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Base 1 min @ 86% (86w) 85-90 rpm
• Esfuerzo 2 min @ 69% (69w) 90-95 rpm
• Enfriamiento 1 min @ 82% (82w) 80-85 rpm
• 2 min @ 69% (69w)
• 1 min @ 79% (79w)
• 2 min @ 69% (69w)
• 1 min @ 75% (75w)
• 5 min @ 75-69% (75-69w)
• 10 min @ 69-82% (69-82w)
• 10 min @ 82-60% (82-60w)