Workouts / Interval
Interval
The Pyramid
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.
Duration23:00
TSS19
IF0.70
Blocks13
Time23:00
TSS19
IF0.70
Profile
Targets in % FTP
100%50%0%
0:0011:3023:00
Z1 35% · 8 minZ2 35% · 8 minZ3 17% · 4 minZ4 13% · 3 min
Intervals
13 blocksZ1
Warm-upRPE 1/10
2:0045%Z1
Warm-upRPE 2/10
2:0055%Z2
IntervalRPE 3/10
2:0065%Z2
IntervalRPE 4/10
2:0075%Z3
IntervalRPE 5/10
2:0085%Z4
IntervalRPE 6/10
1:0092%Z4
IntervalRPE 7/10 - Peak of the pyramid
1:00100%Z4
IntervalRPE 6/10
1:0092%Z3
IntervalRPE 5/10
2:0085%Z2
IntervalRPE 4/10
2:0075%Z2
IntervalRPE 3/10
2:0065%Z1
Cool-downRPE 2/10
2:0055%Z1
Cool-downRPE 1/10
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.