Threshold

Pyramid Intervals

  • Cycling
  • 1h 5mTime
  • 72Stress
  • 0.82Intensity
  • 40Popularity

About this workout

Pyramid intervals, featuring 2 × 60 seconds at 100% FTP with short recoveries, are a fantastic way to sharpen your threshold power while simulating the demands of a race or a hard group ride. This workout builds your ability to sustain efforts and will define your FTP, making it a classic staple for serious cyclists.

alexcaballero

Workout structure

  • 10 min @ 60% (60w)
  • 1 min @ 100% (100w)
  • 1 min @ 60% (60w)
  • 2 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • 3 min @ 60% (60w)
  • 4 min @ 100% (100w)
  • 4 min @ 60% (60w)
  • 5 min @ 100% (100w)
  • 4 min @ 60% (60w)
  • 4 min @ 100% (100w)
  • 3 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • 2 min @ 100% (100w)
  • 1 min @ 60% (60w)
  • 1 min @ 100% (100w)
  • 10 min @ 50% (50w)