Tempo

LFUH_3x22_DUB_PYRAMID_MEDIUM

  • Cycling
  • 1h 30mTime
  • 89Stress
  • 0.77Intensity
  • 30Popularity

About this workout

This tempo workout features pyramid intervals with 12×60 seconds at 80% FTP, offering a solid way to build sub-threshold endurance while keeping your legs engaged. It's a classic mid-week staple for developing the stamina needed to stretch out climbs or hold steady during group rides.

DeansWorld

Workout structure

  • 4 min @ 30-50% (30-50w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 70% (70w)
  • 4 min @ 40% (40w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 70% (70w)
  • 4 min @ 40% (40w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 70% (70w)
  • 4 min @ 40% (40w)
  • 4 min @ 100% (100w)
  • 4 min @ 50-30% (50-30w)