Neil Henderson favourite Pyramid workout

• Cycling
• 1h 10mTime
• 79Stress
• 0.82Intensity
• 75Popularity

About this workout

This gnarly pyramid workout features short, intense bursts at 180% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for those race kicks or closing gaps during a group ride, it's a classic way to develop a top-end punch while keeping your training diverse and effective.

Workout structure

• 5 min @ 50-80% (50-80w)
• 1 min @ 90% (90w)
• 1 min @ 70% (70w)
• 30 sec @ 100% (100w)
• 1 min @ 60% (60w)
• 5 sec @ 180% (180w)
• 55 sec @ 40% (40w)
• 10 sec @ 170% (170w)
• 50 sec @ 40% (40w)
• 15 sec @ 160% (160w)
• 45 sec @ 40% (40w)
• 20 sec @ 156% (156w)
• 40 sec @ 40% (40w)
• 25 sec @ 140% (140w)
• 35 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 35 sec @ 120% (120w)
• 25 sec @ 40% (40w)
• 40 sec @ 115% (115w)
• 20 sec @ 40% (40w)
• 45 sec @ 110% (110w)
• 15 sec @ 40% (40w)
• 50 sec @ 107% (107w)
• 10 sec @ 40% (40w)
• 55 sec @ 103% (103w)
• 5 sec @ 40% (40w)
• 1 min @ 100% (100w)
• 1 min @ 40% (40w)
• 55 sec @ 103% (103w)
• 5 sec @ 40% (40w)
• 50 sec @ 107% (107w)
• 10 sec @ 40% (40w)
• 45 sec @ 110% (110w)
• 15 sec @ 40% (40w)
• 40 sec @ 115% (115w)
• 20 sec @ 40% (40w)
• 35 sec @ 120% (120w)
• 25 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 25 sec @ 140% (140w)
• 35 sec @ 40% (40w)
• 20 sec @ 156% (156w)
• 40 sec @ 40% (40w)
• 15 sec @ 160% (160w)
• 45 sec @ 40% (40w)
• 10 sec @ 170% (170w)
• 50 sec @ 40% (40w)
• 5 sec @ 180% (180w)
• 10 min @ 40% (40w)
• 20 min @ 90% (90w)
• 8:25 min @ 75-25% (75-25w)