Workouts / HIIT
HIIT
60 Minute Reverse Pyramid Training
This session is designed to improve your FTP and your power for longer periods of time. At an hour long, Hank takes you through this brutal reverse pyramid session.
Duration59:00
TSS89
IF0.95
Blocks17
Time59:00
TSS89
IF0.95
Profile
Targets in % FTP
100%50%0%
0:0029:3059:00
Z2 15% · 9 minZ3 24% · 14 minZ4 41% · 24 minZ5 10% · 6 minZ6 10% · 6 min
Intervals
17 blocksZ2
Warm-up
3:0065%Z3
Warm-up
2:0085%Z2
Warm-up
3:0065%Z6
Interval
1:00150%Z6
Interval
2:00125%Z5
Interval
3:00110%Z4
Interval
4:00100%Z4
Interval
5:0092%Z3
Interval
6:0085%Z2
Recovery
3:0065%Z6
Interval
1:00150%Z6
Interval
2:00125%Z5
Interval
3:00110%Z4
Interval
4:00100%Z4
Interval
5:0092%Z3
Interval
6:0085%Z4
Cool-down
6:0092%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.