Endurance

Piramida 60kad

  • Cycling
  • 1h 38mTime
  • 49Stress
  • 0.55Intensity
  • 45Popularity

About this workout

The Piramida workout mixes endurance base miles with short bursts at 82% FTP, perfect for building aerobic capacity while sharpening your response to surges in a group ride. This session is a classic mid-week staple for cyclists looking to boost stamina without overdoing it.

Sebastian Krol

Workout structure

  • 15 min @ 39-53% (39-53w) 85-95 rpm
  • 30 sec @ 82% (82w)
  • 4X
    • Rest 1:30 min @ 36% (36w)
    • 30 sec @ 82% (82w) 100-110 rpm
  • Rest 1:30 min @ 36% (36w)
  • 1 min @ 66% (66w) 60 rpm
  • Rest 1 min @ 36% (36w)
  • 2 min @ 66% (66w) 60 rpm
  • Rest 2 min @ 36% (36w)
  • 3 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 4 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 5 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 6 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 5 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 4 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 3 min @ 66% (66w) 60 rpm
  • Rest 3 min @ 36% (36w)
  • 2 min @ 66% (66w) 60 rpm
  • Rest 2 min @ 36% (36w)
  • 1 min @ 66% (66w) 60 rpm
  • Rest 1 min @ 36% (36w)
  • 10 min @ 46-39% (46-39w)