50 Minute Threshold Pyramid Without Music

Interval

50 min

IF 0.72

A longer pyramid workout with tough intervals towards the end, designed to increase your power. This session builds from 1 minute up to 6 minutes at threshold, with equal recovery.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

50 min

Blocks

Intensity

0.72

Views

Workout analysis

Session profile and interval structure.

rampUp · 40% → 105%5 min

5 minute ramp warm up, starting 1/10 increasing to 9/10 RPE

recovery · 40%1 min

1 minute rest

active · 105%1 min

1 minute On (9/10 RPE)

recovery · 40%1 min

1 minute Off (1/10 RPE)

active · 105%2 min

2 minutes On (9/10 RPE)

recovery · 40%2 min

2 minutes Off (1/10 RPE)

active · 105%3 min

3 minutes On (9/10 RPE)

recovery · 40%3 min

3 minutes Off (1/10 RPE)

active · 105%4 min

4 minutes On (9/10 RPE)

recovery · 40%4 min

4 minutes Off (1/10 RPE)

active · 105%5 min

5 minutes On (9/10 RPE)

recovery · 40%5 min

5 minutes Off (1/10 RPE)

active · 105%6 min

6 minutes On (9/10 RPE)

recovery · 40%6 min

6 minutes Off (1/10 RPE)

active · 150%30s

30 seconds MAX!

cooldown · 40%1m 30s

Gentle cool down

Training purpose

Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.

Useful when you want sessions that match tags such as Threshold, Pyramid, Power, GCN, video, GCN Training.

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