Sprint pyramid (10-60 sec)

• Cycling
• 30mTime
• 24Stress
• 0.69Intensity
• 230Popularity

About this workout

This workout features pyramid intervals with short, powerful 10-second sprints at 90% FTP, followed by longer recoveries, perfect for building endurance while incorporating some intensity. It's a great way to spice up your mid-week routine, helping you sustain a solid effort when the pace picks up on group rides or during those critical race moments.

Workout structure

• 10 min @ 60% (60w)
• 10 sec @ 90% (90w)
• 50 sec @ 60% (60w)
• 20 sec @ 90% (90w)
• 40 sec @ 60% (60w)
• 30 sec @ 90% (90w)
• 30 sec @ 60% (60w)
• 40 sec @ 90% (90w)
• 20 sec @ 60% (60w)
• 50 sec @ 90% (90w)
• 15 sec @ 60% (60w)
• 1 min @ 90% (90w)
• 10 sec @ 60% (60w)
• 50 sec @ 90% (90w)
• 15 sec @ 60% (60w)
• 40 sec @ 90% (90w)
• 20 sec @ 60% (60w)
• 30 sec @ 90% (90w)
• 30 sec @ 60% (60w)
• 20 sec @ 90% (90w)
• 40 sec @ 60% (60w)
• 10 sec @ 90% (90w)
• 9:30 min @ 60% (60w)