Tempo

VASA - Pyramid

  • Swimming
  • 45mTime
  • 42Stress
  • 0.75Intensity
  • 61Popularity

About this workout

This tempo workout features pyramid intervals that build aerobic durability with a controlled, steady pace, perfect for extending your endurance on sustained climbs or long rides. It's an excellent mid-week staple that keeps you sharp without overcooking your legs.

Kwatsonco

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 15 sec @ 1% (1w)
  • Cooldown 1 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 2 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 3 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 4 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 5 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 6 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 5 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 4 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 3 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 2 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1 min @ 50% (50w)