Tempo

Z2-Z3 pyramid endurance set

  • Cycling
  • 1h 30mTime
  • 74Stress
  • 0.70Intensity
  • 45Popularity

About this workout

This tempo workout features pyramid intervals with sustained efforts at 85% FTP, perfect for building aerobic durability while preparing you for the demands of longer climbs and race efforts. A solid choice for mid-week training, it offers a great balance of intensity and recovery to keep your endurance sharp without overcooking.

ScottF

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • 3X
    • Active 30 sec @ 85% (85w)
    • Rest 30 sec @ 65% (65w)
  • Active 2 min @ 50% (50w)
  • 3X
    • Active 1 min @ 85% (85w)
    • Rest 1 min @ 65% (65w)
  • Active 3 min @ 50% (50w)
  • 3X
    • Active 2 min @ 85% (85w)
    • Rest 1 min @ 65% (65w)
  • Active 4 min @ 50% (50w)
  • 3X
    • Active 3 min @ 85% (85w)
    • Rest 1 min @ 65% (65w)
  • Active 4 min @ 50% (50w)
  • 3X
    • Active 2 min @ 85% (85w)
    • Rest 1 min @ 65% (65w)
  • Active 4 min @ 50% (50w)
  • 3X
    • Active 1 min @ 85% (85w)
    • Rest 1 min @ 65% (65w)
  • Active 3 min @ 50% (50w)
  • 3X
    • Active 30 sec @ 85% (85w)
    • Rest 30 sec @ 65% (65w)
  • Active 2 min @ 50% (50w)
  • Cooldown 10 min @ 75-25% (75-25w)