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.
rampUp
Intensity: 40% to 105%
5 minute ramp warm up, starting 1/10 increasing to 9/10 RPE
recovery
Intensity: 40%
1 minute rest
active
Intensity: 105%
1 minute On (9/10 RPE)
recovery
Intensity: 40%
1 minute Off (1/10 RPE)
active
Intensity: 105%
2 minutes On (9/10 RPE)
recovery
Intensity: 40%
2 minutes Off (1/10 RPE)
active
Intensity: 105%
3 minutes On (9/10 RPE)
recovery
Intensity: 40%
3 minutes Off (1/10 RPE)
active
Intensity: 105%
4 minutes On (9/10 RPE)
recovery
Intensity: 40%
4 minutes Off (1/10 RPE)
active
Intensity: 105%
5 minutes On (9/10 RPE)
recovery
Intensity: 40%
5 minutes Off (1/10 RPE)
active
Intensity: 105%
6 minutes On (9/10 RPE)
recovery
Intensity: 40%
6 minutes Off (1/10 RPE)
active
Intensity: 150%
30 seconds MAX!
cooldown
Intensity: 40%
Gentle cool down
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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