LFUH_ORANGE_3x5a90_Pyramid_a80a90a100

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 100Popularity

About this workout

This workout features pyramid intervals with 3 × 5 minutes at 90% FTP, designed to build your aerobic durability and stamina for those mid-week rides. It's a classic session that allows you to maintain a solid effort while preparing for the climbs and steady paces of your next group ride.

Workout structure

• 7 min @ 30-50% (30-50w)
• 3X
  • 30 sec @ 110% (110w)
  • 1 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 2 min @ 50% (50w)
• 3X
  • 5 min @ 90% (90w)
  • 2 min @ 40% (40w)
• 4 min @ 80% (80w)
• 3 min @ 90% (90w)
• 2 min @ 100% (100w)
• 3 min @ 90% (90w)
• 4 min @ 80% (80w)
• 4 min @ 40% (40w)
• 4 min @ 80% (80w)
• 3 min @ 90% (90w)
• 2 min @ 100% (100w)
• 3 min @ 90% (90w)
• 4 min @ 80% (80w)
• 4 min @ 40% (40w)
• 4 min @ 80-95% (80-95w)
• 2 min @ 95% (95w)
• 4 min @ 95-80% (95-80w)
• 5 min @ 50-30% (50-30w)