Workouts / HIIT
HIIT
The Full Pyramid
A 30-minute HIIT workout featuring a pyramid set of one-minute intervals, increasing effort from 1/10 to 10/10 and back down.
Duration30:00
TSS31
IF0.79
Blocks21
Time30:00
TSS31
IF0.79
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 50% · 15 minZ2 13% · 4 minZ3 7% · 2 minZ4 13% · 4 minZ5 7% · 2 minZ6 10% · 3 min
Intervals
21 blocksZ1
Warm-upWarm up gradually, spinning the legs and preparing for the pyramid.
5:0050%Z1
Interval1/10 Effort
1:0045%Z1
Interval2/10 Effort
1:0055%Z2
Interval3/10 Effort
1:0065%Z2
Interval4/10 Effort
1:0075%Z3
Interval5/10 Effort
1:0085%Z4
Interval6/10 Effort
1:0092%Z4
Interval7/10 Effort (Threshold)
1:00100%Z5
Interval8/10 Effort (VO2 Max)
1:00110%Z6
Interval9/10 Effort (Anaerobic)
1:00125%Z6
Interval10/10 Effort (All-out sprint)
1:00150%Z6
Interval9/10 Effort
1:00125%Z5
Interval8/10 Effort
1:00110%Z4
Interval7/10 Effort
1:00100%Z4
Interval6/10 Effort
1:0092%Z3
Interval5/10 Effort
1:0085%Z2
Interval4/10 Effort
1:0075%Z2
Interval3/10 Effort
1:0065%Z1
Interval2/10 Effort
1:0055%Z1
Interval1/10 Effort
1:0045%Z1
Cool-downEasy spin to bring the heart rate down and cool down.
6:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.