Endurance

Pyramid Intervals 1

  • Cycling
  • 1h 15mTime
  • 50Stress
  • 0.63Intensity
  • 327Popularity

About this workout

Pyramid intervals combine short bursts at 105% FTP with easy recoveries, making them a great way to build your aerobic engine while keeping things interesting. Perfect for your mid-week rides, these intervals help you develop the endurance needed for longer climbs or sustained efforts without overdoing it.

VahurSepp

Workout structure

  • 5 min @ 45% (45w)
  • 2 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 1:30 min @ 85% (85w)
  • 30 sec @ 100% (100w)
  • 2 min @ 45% (45w)
  • 2X
    • 6 sec @ 105% (105w)
    • 1 min @ 45% (45w)
  • 6 sec @ 105% (105w)
  • 2:42 min @ 45% (45w)
  • 1 min @ 75% (75w)
  • 1 min @ 45% (45w)
  • 2 min @ 75% (75w)
  • 2 min @ 45% (45w)
  • 3 min @ 75% (75w)
  • 3 min @ 45% (45w)
  • 4 min @ 75% (75w)
  • 4 min @ 45% (45w)
  • 5 min @ 75% (75w)
  • 4 min @ 45% (45w)
  • 4 min @ 75% (75w)
  • 3 min @ 45% (45w)
  • 3 min @ 75% (75w)
  • 2 min @ 45% (45w)
  • 2 min @ 75% (75w)
  • 1 min @ 45% (45w)
  • 1 min @ 75% (75w)
  • 10 min @ 45% (45w)