March 20- Pyramid
- Cycling
- 1h 6mTime
- 64Stress
- 0.76Intensity
- 51Popularity
About this workout
This tempo workout features a pyramid structure with short bursts at 90% FTP, boosting your aerobic durability while keeping the effort manageable. It's an ideal session for mid-week training, helping you build endurance and prepare for those sustained efforts on long climbs or during group rides.
Workout structure
- Active 20 sec @ 60% (60w)
- Active 20 sec @ 61% (61w)
- Active 20 sec @ 62% (62w)
- Active 20 sec @ 63% (63w)
- Active 20 sec @ 64% (64w)
- Active 20 sec @ 65% (65w)
- Active 20 sec @ 66% (66w)
- Active 20 sec @ 67% (67w)
- Active 20 sec @ 68% (68w)
- Active 20 sec @ 69% (69w)
- Active 20 sec @ 70% (70w)
- Active 20 sec @ 71% (71w)
- Active 20 sec @ 72% (72w)
- Active 35 sec @ 73% (73w)
- Active 20 sec @ 74% (74w)
- Active 20 sec @ 76% (76w)
- Active 20 sec @ 77% (77w)
- Active 20 sec @ 78% (78w)
- Active 20 sec @ 79% (79w)
- Active 35 sec @ 80% (80w)
- Active 20 sec @ 81% (81w)
- Active 20 sec @ 82% (82w)
- Active 20 sec @ 83% (83w)
- Active 20 sec @ 84% (84w)
- Active 20 sec @ 85% (85w)
- Active 20 sec @ 86% (86w)
- Active 20 sec @ 87% (87w)
- Active 20 sec @ 88% (88w)
- Active 20 sec @ 89% (89w)
- Active 20 sec @ 90% (90w)
- Active 3 min @ 55% (55w)
- Active 1 min @ 70% (70w)
- Active 1 min @ 55% (55w)
- Active 1 min @ 80% (80w)
- Active 1 min @ 55% (55w)
- Active 1 min @ 90% (90w)
- Active 1 min @ 55% (55w) 85 rpm
- Active 1 min @ 100% (100w)
- Active 1 min @ 55% (55w)
- Active 2 min @ 55% (55w)
- 5X
- Active 15 sec @ 90% (90w)
- Rest 45 sec @ 55% (55w)
- Active 2 min @ 55% (55w)
- Active 3 min @ 100% (100w)
- Active 1 min @ 55% (55w)
- Active 4 min @ 90% (90w)
- Active 1 min @ 55% (55w)
- Active 7 min @ 80% (80w)
- Active 1 min @ 55% (55w)
- Active 4 min @ 90% (90w)
- Active 1 min @ 55% (55w)
- Active 3 min @ 100% (100w)
- Active 1 min @ 55% (55w)
- Cooldown 10 min @ 55-35% (55-35w)