Threshold

Pyramid Intervals Tempo Builder

  • Cycling
  • 1h 9mTime
  • 70Stress
  • 0.78Intensity
  • 100Popularity

About this workout

Pyramid intervals provide a solid workout to push your threshold, featuring alternating efforts to build sustained power for group rides and time trials. This classic tempo builder helps define your FTP while keeping the fatigue manageable for consistent gains.

Phil K

Workout structure

  • 2:30 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 5 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 55% (55w)
  • 2 min @ 90-95% (90-95w)
  • 2 min @ 55% (55w)
  • 3 min @ 95-90% (95-90w)
  • 3 min @ 55% (55w)
  • 4 min @ 90-100% (90-100w)
  • 4 min @ 55% (55w)
  • 5 min @ 100-90% (100-90w)
  • 5 min @ 55% (55w)
  • 4 min @ 90-100% (90-100w)
  • 4 min @ 55% (55w)
  • 3 min @ 100-90% (100-90w)
  • 3 min @ 55% (55w)
  • 2 min @ 90-100% (90-100w)
  • 2 min @ 55% (55w)
  • 1 min @ 110-95% (110-95w)
  • 1 min @ 55% (55w)
  • 1 min @ 50% (50w)
  • 1 min @ 46% (46w)
  • 1 min @ 41% (41w)
  • 1 min @ 37% (37w)