Anaerobic

JOIN Cycling - Sprint piramide

  • Cycling
  • 34mTime
  • 35Stress
  • 0.78Intensity
  • 61Popularity

About this workout

This sprint pyramid workout features short, intense bursts at 180% FTP, perfect for building the kick needed to close gaps in a race or push through tough group ride sprints. A must-do for those aiming to enhance raw sprinting power and lactate tolerance without overcooking on recovery days.

Eoghlear

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 5 min @ 70% (70w) 90 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 20 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 5 min @ 70% (70w) 90 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 20 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 12 sec @ 180% (180w) 100 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 6 sec @ 180% (180w) 100 rpm
  • Active 10 min @ 70% (70w) 90 rpm