Workouts / Interval
Interval
50 Minute Threshold Pyramid Without Music
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.
Duration50:00
TSS65
IF0.88
Blocks16
Time50:00
TSS65
IF0.88
Profile
Targets in % FTP
100%50%0%
0:0025:0050:00
Z1 47% · 24 minZ3 10% · 5 minZ5 36% · 18 minZ6 7% · 4 min
Intervals
16 blocksZ3
Ramp upRamp warm up (1/10 to 9/10)
5:0045–125%Z1
RecoveryRest
1:0045%Z6
Interval1 min On (9/10)
1:00125%Z1
Recovery1 min Off (1/10)
1:0045%Z6
Interval2 min On (9/10)
2:00125%Z1
Recovery2 min Off (1/10)
2:0045%Z5
Interval3 min On (9/10)
3:00120%Z1
Recovery3 min Off (1/10)
3:0045%Z5
Interval4 min On (9/10)
4:00120%Z1
Recovery4 min Off (1/10)
4:0045%Z5
Interval5 min On (9/10)
5:00115%Z1
Recovery5 min Off (1/10)
5:0045%Z5
Interval6 min On (9/10)
6:00115%Z1
Recovery6 min Off (1/10)
6:0045%Z6
Interval30 Seconds MAX!
0:30150%Z1
Cool-downGentle cool down
1:3045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.