Anaerobic

pyramid intervals

Cycling
55mTime
67Stress
0.85Intensity
125Popularity

About this workout

Pyramid intervals are a gnarly way to build your top-end punch and lactate tolerance with short bursts of high-intensity effort followed by quick recoveries. Perfect for closing gaps on group rides or adding some spice to your training, these Billat-style intervals will push your limits while improving raw sprinting power.

Amazingmrb

Workout structure

5 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)
3X
- 15 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)