Pyramid 1

• Cycling
• 1h 20mTime
• 97Stress
• 0.85Intensity
• 65Popularity

About this workout

Pyramid intervals like this workout push your limits with intense 45-second efforts at 110% FTP, perfect for raising your aerobic ceiling and preparing for those hard race kicks or steep climbs. This session combines high-intensity bursts with brief recoveries, making it a great tool to develop your capacity for when the road gets tough.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 6X
  • 1 min @ 100% (100w) 90-105 rpm
  • Rest 1 min @ 60% (60w)
• 8X
  • 45 sec @ 110% (110w) 95-110 rpm
  • Rest 45 sec @ 55% (55w)
• 10X
  • 30 sec @ 120% (120w) 95-110 rpm
  • Rest 30 sec @ 50% (50w)
• Rest 3 min @ 50% (50w)
• 6X
  • 1 min @ 100% (100w) 90-105 rpm
  • Rest 1 min @ 60% (60w)
• 8X
  • 45 sec @ 110% (110w) 95-110 rpm
  • Rest 45 sec @ 55% (55w)
• 10X
  • 30 sec @ 120% (120w) 95-110 rpm
  • Rest 30 sec @ 50% (50w)
• Cooldown 4 min @ 45% (45w)