LFUH GREEN 3x20 Pyramid a75a80a90

• Cycling
• 1h 30mTime
• 82Stress
• 0.74Intensity
• 100Popularity

About this workout

This classic pyramid interval workout features 3x20-minute efforts at tempo, perfect for building aerobic durability and preparing for those long climbs. It’s a time-efficient staple for mid-week rides, ensuring you hit that sub-threshold endurance without overcooking for the weekend’s group ride.

Workout structure

• 4 min @ 30-50% (30-50w)
• 5 min @ 70-75% (70-75w)
• 4 min @ 80% (80w)
• 2 min @ 90% (90w)
• 4 min @ 80% (80w)
• 5 min @ 75-70% (75-70w)
• 4 min @ 40% (40w)
• 5 min @ 70-75% (70-75w)
• 4 min @ 80% (80w)
• 2 min @ 90% (90w)
• 4 min @ 80% (80w)
• 5 min @ 75-70% (75-70w)
• 4 min @ 40% (40w)
• 5 min @ 70-75% (70-75w)
• 4 min @ 80% (80w)
• 2 min @ 90% (90w)
• 4 min @ 80% (80w)
• 5 min @ 75-70% (75-70w)
• 4 min @ 40% (40w)
• 3 min @ 70-75% (70-75w)
• 2 min @ 80% (80w)
• 5 min @ 90% (90w)
• 4 min @ 40-30% (40-30w)