Threshold

Pyramid 90min

  • Cycling
  • 1h 33mTime
  • 111Stress
  • 0.85Intensity
  • 150Popularity

About this workout

This threshold pyramid workout features a series of 6 × 3-minute intervals at 90% FTP, designed to push your limits and sharpen your sustainable power for those critical moments in group rides and time trials. Perfect for building the endurance needed to maintain your pace when the road gets tough, this session is a must for serious cyclists.

nmroshan

Workout structure

  • 5 min @ 55% (55w)
  • 5 min @ 75% (75w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 105% (105w)
  • 1 min @ 75% (75w)
  • 30 sec @ 120% (120w)
  • 2:30 min @ 55% (55w)
  • 3 min @ 90% (90w)
  • 2 min @ 105% (105w)
  • 1 min @ 120% (120w)
  • 2 min @ 105% (105w)
  • 3 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 3 min @ 90% (90w)
  • 2 min @ 105% (105w)
  • 1 min @ 120% (120w)
  • 2 min @ 105% (105w)
  • 3 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 3 min @ 90% (90w)
  • 2 min @ 105% (105w)
  • 1 min @ 120% (120w)
  • 2 min @ 105% (105w)
  • 3 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 30 min @ 75% (75w)