Reverse pyramid intervals 60m

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 272Popularity

About this workout

This workout features intense billat intervals with a reverse pyramid structure, pushing your VO2 max as you tackle 45-second efforts at 106% FTP. Perfect for boosting your aerobic ceiling and preparing for those challenging climbs or sprint finishes in races.

Workout structure

• Warm-Up 9 min @ 50-70% (50-70w) 85 rpm 1%
• 30 sec @ 95% (95w) 95 rpm 8%
• Warm-Up 1 min @ 55% (55w) 85 rpm 1%
• 30 sec @ 105% (105w) 105 rpm 10%
• Warm-Up 1 min @ 55% (55w) 85 rpm 1%
• 30 sec @ 115% (115w) 115 rpm 12%
• Warm-Up 2:30 min @ 55% (55w) 85 rpm 1%
• 3X
  • 15 sec @ 130% (130w) 110 rpm 15%
  • Rest 45 sec @ 50% (50w) 85 rpm
• 2X
  • 15 sec @ 130% (130w) 110 rpm 15%
  • Rest 45 sec @ 50% (50w) 85 rpm 1%
• 5X
  • 30 sec @ 120% (120w) 100 rpm 13%
  • Rest 30 sec @ 50% (50w) 85 rpm 1%
• 5X
  • 45 sec @ 106% (106w) 95 rpm 11%
  • Rest 15 sec @ 50% (50w) 85 rpm 1%
• 2 min @ 50% (50w) 85 rpm 1%
• 5 min @ 100% (100w) 90 rpm 9%
• Rest 3 min @ 50% (50w) 85 rpm 1%
• 5X
  • 45 sec @ 106% (106w) 95 rpm 11%
  • Rest 15 sec @ 50% (50w) 85 rpm 1%
• 5X
  • 30 sec @ 120% (120w) 100 rpm 13%
  • Rest 30 sec @ 50% (50w) 85 rpm 1%
• 5X
  • 15 sec @ 130% (130w) 110 rpm 15%
  • Rest 45 sec @ 50% (50w) 85 rpm 1%
• Cooldown 5 min @ 60-40% (60-40w) 90 rpm 0%