RTL pyramid

• Cycling
• 1h 15mTime
• 87Stress
• 0.83Intensity
• 112Popularity

About this workout

The RTL pyramid employs pyramid intervals with 4 sets of 5 minutes at 80% FTP, perfect for building aerobic durability while keeping the effort manageable. This workout is a mid-week staple that primes you for longer climbs and helps maintain a solid pace in group rides.

Workout structure

• 5 min @ 60% (60w) 100 rpm
• 5 min @ 70% (70w) 100 rpm
• 5 min @ 80% (80w) 100 rpm
• 5 min @ 90% (90w) 100 rpm
• 5 min @ 100% (100w) 110 rpm
• 5 min @ 90% (90w) 100 rpm
• 5 min @ 80% (80w) 100 rpm
• 5 min @ 70% (70w) 100 rpm
• 5 min @ 80% (80w) 100 rpm
• 5 min @ 90% (90w) 100 rpm
• 5 min @ 100% (100w) 110 rpm
• 5 min @ 90% (90w) 100 rpm
• 5 min @ 80% (80w) 100 rpm
• 5 min @ 70% (70w) 100 rpm
• 5 min @ 60% (60w) 100 rpm