Zwift Academy 2022 5. Pyramids

• Cycling
• 34mTime
• 37Stress
• 0.81Intensity
• 41Popularity

About this workout

Pyramid intervals like the Zwift Academy 2022 5. Pyramids are a gnarly way to build your kick and raw sprinting power, featuring 2x30 seconds at 130% FTP with short recoveries. Perfect for dialing in your closing speed and lactate tolerance ahead of critical race moments or a hard group ride.

Workout structure

• Warm-Up 8 min @ 40-80% (40-80w)
• Active 3 min @ 55% (55w)
• Active 30 sec @ 130% (130w)
• Rest 30 sec @ 55% (55w)
• Active 45 sec @ 130% (130w)
• Rest 45 sec @ 55% (55w)
• Active 1 min @ 130% (130w)
• Rest 1 min @ 55% (55w)
• Active 45 sec @ 130% (130w)
• Rest 45 sec @ 55% (55w)
• Active 30 sec @ 130% (130w)
• Rest 30 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• Active 7 min @ 90% (90w)
• Cooldown 4 min @ 55-35% (55-35w)