Micro pyramids x3 @ threshold 50mins

• Cycling
• 50mTime
• 43Stress
• 0.71Intensity
• 125Popularity

About this workout

This workout features a series of micro pyramids, pushing through 30-second efforts at 100% FTP to sharpen your aerobic threshold while allowing for recovery to sustain performance. Perfect for building the power needed during sustained group ride efforts and time trials, it’s an effective way to improve your overall threshold capacity without overwhelming fatigue.

Workout structure

• 4 min @ 45% (45w)
• 2 min @ 60% (60w)
• 2 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 45 sec @ 50% (50w)
• 1 min @ 100% (100w)
• 45 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 45 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 3:20 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 45 sec @ 50% (50w)
• 1 min @ 100% (100w)
• 45 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 45 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 3:20 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 45 sec @ 50% (50w)
• 1 min @ 100% (100w)
• 45 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 45 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 5 min @ 45% (45w)