Tempo

VASA - Pyramid 60min

  • Swimming
  • 1hTime
  • 56Stress
  • 0.75Intensity
  • 61Popularity

About this workout

This tempo workout features pyramid intervals designed to build aerobic durability while keeping you below threshold, perfect for those mid-week rides. Incorporate this classic routine to enhance your endurance without overdoing it, ensuring you're ready for those sustained efforts in group rides or challenging climbs.

Red712

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)
  • 7 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)
  • 2:30 min @ 50% (50w)