Workouts
Workout
The Pyramid
Interval
23 min
IF 0.40
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.
Duration
23 min
Blocks
13
Intensity
0.40
Workout analysis
Session profile and interval structure.
warmup · 30%2 min
RPE 1/10
warmup · 30%2 min
RPE 2/10
active · 30%2 min
RPE 3/10
active · 40%2 min
RPE 4/10
active · 50%2 min
RPE 5/10
active · 60%1 min
RPE 6/10
active · 70%1 min
RPE 7/10
active · 60%1 min
RPE 6/10
active · 50%2 min
RPE 5/10
active · 40%2 min
RPE 4/10
cooldown · 30%2 min
RPE 3/10
cooldown · 30%2 min
RPE 2/10
cooldown · 30%2 min
RPE 1/10
Training purpose
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.
Reviews
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Session summary
Ratings, tags, and related sessions.
Tags
pyramid
GCN
20 minute
indoor cycling
video
GCN Training
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