Threshold

Piramid Block Zone ramp Up Down Z[3-4-5-4-3] 11 min 5 min recovery x3

  • Cycling
  • 58mTime
  • 67Stress
  • 0.83Intensity
  • 146Popularity

About this workout

This threshold workout features a pyramid structure with 6 intervals at 82% FTP, perfect for building the sustainable power you need for group rides and time trials. It's an effective way to dial in your fitness for that next ramp test or tackle those gnarly 3 x30 efforts.

pascalkolkman

Workout structure

  • 10 min @ 45-75% (45-75w)
  • 3 min @ 82% (82w)
  • 2 min @ 100% (100w)
  • 1 min @ 112% (112w)
  • 2 min @ 100% (100w)
  • 3 min @ 82% (82w)
  • 5 min @ 55% (55w)
  • 3 min @ 82% (82w)
  • 2 min @ 100% (100w)
  • 1 min @ 112% (112w)
  • 2 min @ 100% (100w)
  • 3 min @ 82% (82w)
  • 5 min @ 55% (55w)
  • 3 min @ 82% (82w)
  • 2 min @ 100% (100w)
  • 1 min @ 112% (112w)
  • 2 min @ 100% (100w)
  • 3 min @ 82% (82w)
  • 5 min @ 75-45% (75-45w)