pyramid intervalsAuthor: AmazingmrbSport: bikeDuration: 56 minDominant zone: AnaerobicIntensity: 0.85Created: 2020-06-13T18:03:16.187ZUpdated: 2026-04-22T10:43:39.004ZStructure5 min @ 45% (45w)1 min @ 55% (55w)1 min @ 60% (60w)1 min @ 75% (75w)1 min @ 80% (80w)1 min @ 85% (85w)1 min @ 95% (95w)1 min @ 100% (100w)2 min @ 45% (45w)3X15 sec @ 95% (95w)Rest 1 min @ 45% (45w)2:15 min @ 45% (45w)10 sec @ 150% (150w)Rest 10 sec @ 45% (45w)19 sec @ 150% (150w)Rest 19 sec @ 45% (45w)30 sec @ 140% (140w)Rest 30 sec @ 45% (45w)40 sec @ 130% (130w)Rest 40 sec @ 45% (45w)49 sec @ 120% (120w)Rest 49 sec @ 45% (45w)40 sec @ 130% (130w)Rest 40 sec @ 45% (45w)30 sec @ 140% (140w)Rest 30 sec @ 45% (45w)20 sec @ 150% (150w)Rest 20 sec @ 45% (45w)10 sec @ 150% (150w)Rest 10 sec @ 45% (45w)2:49 min @ 45% (45w)10 sec @ 150% (150w)Rest 10 sec @ 45% (45w)20 sec @ 150% (150w)Rest 20 sec @ 45% (45w)30 sec @ 140% (140w)Rest 30 sec @ 45% (45w)40 sec @ 130% (130w)Rest 40 sec @ 45% (45w)49 sec @ 120% (120w)Rest 49 sec @ 45% (45w)40 sec @ 130% (130w)Rest 40 sec @ 45% (45w)30 sec @ 140% (140w)Rest 30 sec @ 45% (45w)20 sec @ 150% (150w)Rest 20 sec @ 45% (45w)10 sec @ 150% (150w)Rest 10 sec @ 45% (45w)2:49 min @ 45% (45w)10 sec @ 150% (150w)Rest 10 sec @ 45% (45w)20 sec @ 150% (150w)Rest 20 sec @ 45% (45w)30 sec @ 140% (140w)Rest 30 sec @ 45% (45w)40 sec @ 130% (130w)Rest 40 sec @ 45% (45w)49 sec @ 120% (120w)Rest 49 sec @ 45% (45w)40 sec @ 130% (130w)Rest 40 sec @ 45% (45w)30 sec @ 140% (140w)Rest 30 sec @ 45% (45w)20 sec @ 150% (150w)Rest 20 sec @ 45% (45w)10 sec @ 150% (150w)Rest 10 sec @ 45% (45w)5 min @ 45% (45w)