Cadencia + Pirámide invertida (4x)
- Cycling
- 1h 28mTime
- 88Stress
- 0.77Intensity
- 667Popularity
About this workout
This classic tempo workout features a pyramid structure that builds your endurance through sustained efforts, making it an ideal mid-week staple for those looking to stretch out climbs. It's perfect for enhancing your aerobic durability while keeping the fatigue manageable for your next group ride or race effort.
Workout structure
- Warm-Up 5 min @ 50-60% (50-60w)
- Warm-Up 5 min @ 60-70% (60-70w)
- 5 min @ 83% (83w)
- Rest 30 sec @ 55% (55w)
- 5X
- Cadence 1 min @ 83% (83w) 110-120 rpm
- Rest 1 min @ 65% (65w)
- 30 sec @ 115% (115w)
- 30 sec @ 100% (100w)
- 2 min @ 83% (83w)
- 2 min @ 65% (65w)
- Rest 1 min @ 55% (55w)
- 2 min @ 65% (65w)
- 2 min @ 83% (83w)
- 30 sec @ 100% (100w)
- 30 sec @ 115% (115w)
- Rest 1 min @ 55% (55w)
- 30 sec @ 115% (115w)
- 30 sec @ 100% (100w)
- 2 min @ 83% (83w)
- 2 min @ 65% (65w)
- Rest 1 min @ 55% (55w)
- 2 min @ 65% (65w)
- 2 min @ 83% (83w)
- 30 sec @ 100% (100w)
- 30 sec @ 115% (115w)
- Rest 1 min @ 55% (55w)
- 30 sec @ 115% (115w)
- 30 sec @ 100% (100w)
- 2 min @ 83% (83w)
- 2 min @ 65% (65w)
- Rest 1 min @ 55% (55w)
- 2 min @ 65% (65w)
- 2 min @ 83% (83w)
- 30 sec @ 100% (100w)
- 30 sec @ 115% (115w)
- Rest 1 min @ 55% (55w)
- 30 sec @ 115% (115w)
- 30 sec @ 100% (100w)
- 2 min @ 83% (83w)
- 2 min @ 65% (65w)
- Rest 1 min @ 55% (55w)
- 2 min @ 65% (65w)
- 2 min @ 83% (83w)
- 30 sec @ 100% (100w)
- 30 sec @ 115% (115w)
- Rest 1 min @ 55% (55w)
- 5 min @ 83% (83w)
- Cooldown 5 min @ 70-60% (70-60w)
- Cooldown 5 min @ 60-50% (60-50w)