Pyramid Intervals 2
- Cycling
- 55mTime
- 54Stress
- 0.76Intensity
- 50Popularity
About this workout
Pyramid intervals offer a gnarly way to build your kick with intense 5-second bursts at 175% FTP, making them perfect for closing gaps in group rides or honing your sprinting power. This session is a classic for developing lactate tolerance and raw punch when you need it most.
Workout structure
- Warm-Up 5 min @ 40% (40w)
- Warm-Up 5 min @ 56-75% (56-75w)
- 3X
- Warm-Up 6 sec @ 175% (175w) 115 rpm
- Warm-Up 54 sec @ 40% (40w)
- Warm-Up 2 min @ 40% (40w)
- 10 sec @ 125% (125w)
- 10 sec @ 30% (30w)
- 20 sec @ 125% (125w)
- 20 sec @ 30% (30w)
- 30 sec @ 125% (125w)
- 30 sec @ 30% (30w)
- 40 sec @ 125% (125w)
- 40 sec @ 30% (30w)
- 50 sec @ 125% (125w)
- 50 sec @ 30% (30w)
- 40 sec @ 125% (125w)
- 40 sec @ 30% (30w)
- 30 sec @ 125% (125w)
- 30 sec @ 30% (30w)
- 20 sec @ 125% (125w)
- 20 sec @ 30% (30w)
- 10 sec @ 125% (125w)
- 3 min @ 30% (30w)
- 10 sec @ 125% (125w)
- 10 sec @ 30% (30w)
- 20 sec @ 125% (125w)
- 20 sec @ 30% (30w)
- 30 sec @ 125% (125w)
- 30 sec @ 30% (30w)
- 40 sec @ 125% (125w)
- 40 sec @ 30% (30w)
- 50 sec @ 125% (125w)
- 50 sec @ 30% (30w)
- 40 sec @ 125% (125w)
- 40 sec @ 30% (30w)
- 30 sec @ 125% (125w)
- 30 sec @ 30% (30w)
- 20 sec @ 125% (125w)
- 20 sec @ 30% (30w)
- 10 sec @ 125% (125w)
- 3 min @ 30% (30w)
- 10 sec @ 125% (125w)
- 10 sec @ 30% (30w)
- 20 sec @ 125% (125w)
- 20 sec @ 30% (30w)
- 30 sec @ 125% (125w)
- 30 sec @ 30% (30w)
- 40 sec @ 125% (125w)
- 40 sec @ 30% (30w)
- 50 sec @ 125% (125w)
- 50 sec @ 30% (30w)
- 40 sec @ 125% (125w)
- 40 sec @ 30% (30w)
- 30 sec @ 125% (125w)
- 30 sec @ 30% (30w)
- 20 sec @ 125% (125w)
- 20 sec @ 30% (30w)
- 10 sec @ 125% (125w)
- 10 min @ 30% (30w)