Gradually work your way up the pyramid, building the intensity, and then bring yourself back down while focusing on key areas such as your glutes and core.
warmup
Intensity: 30%
RPE 1/10
warmup
Intensity: 30%
RPE 2/10
active
Intensity: 30%
RPE 3/10
active
Intensity: 40%
RPE 4/10
active
Intensity: 50%
RPE 5/10
active
Intensity: 60%
RPE 6/10
active
Intensity: 70%
RPE 7/10
active
Intensity: 60%
RPE 6/10
active
Intensity: 50%
RPE 5/10
active
Intensity: 40%
RPE 4/10
cooldown
Intensity: 30%
RPE 3/10
cooldown
Intensity: 30%
RPE 2/10
cooldown
Intensity: 30%
RPE 1/10
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as pyramid, GCN, 20 minute, indoor cycling, video, GCN Training.
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