Threshold Pyramid

• Cycling
• 1h 5mTime
• 66Stress
• 0.78Intensity
• 111Popularity

About this workout

Pyramid intervals push your sustainable power to the limit with short, sharp efforts at 100% FTP, making it a classic way to define your aerobic threshold. Perfect for boosting your performance in weekly group rides and time trials, this workout lays the foundation for a strong race day showing.

Workout structure

• 8 min @ 50-70% (50-70w)
• 5 min @ 72% (72w)
• 15 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 1 min @ 50% (50w)
• 45 sec @ 100% (100w)
• 5 min @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 2 min @ 100% (100w)
• 2 min @ 50% (50w)
• 3 min @ 100% (100w)
• 3 min @ 50% (50w)
• 4 min @ 100% (100w)
• 4 min @ 50% (50w)
• 4 min @ 100% (100w)
• 3 min @ 50% (50w)
• 3 min @ 100% (100w)
• 2 min @ 50% (50w)
• 2 min @ 100% (100w)
• 1 min @ 50% (50w)
• 1 min @ 100% (100w)
• 8 min @ 50-40% (50-40w)