PYRAMID
VO2 MAX · 50 MINLENGTH50 MIN
LOAD62
STEPS17
HARDESTZ6
Efforts of one, two, three, four, three, two and one minutes, each followed by as long again easy.
THE STEPS
- WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
- UP AND DOWN1 MIN AT 110 % · 95 RPM, 1 MIN AT 50 %, 2 MIN AT 115 % · 95 RPM, 2 MIN AT 50 %, 3 MIN AT 115 % · 95 RPM, 3 MIN AT 50 %, 4 MIN AT 110 % · 95 RPM, 4 MIN AT 50 %, 3 MIN AT 115 % · 95 RPM, 3 MIN AT 50 %, 2 MIN AT 115 % · 95 RPM, 2 MIN AT 50 %, 1 MIN AT 120 % · 100 RPM, 1 MIN AT 50 %
- COOL-DOWN6 MIN FROM 55 TO 40 %
Percentages are of your FTP.
TIME IN EACH ZONE
- Z1RECOVERY27 MIN
- Z2ENDURANCE7 MIN
- Z5VO2 MAX15 MIN
- Z6ANAEROBIC1 MIN
THE COACH SAYS
- 12:00 One minute.
- 14:00 Two.
- 18:00 Three.
- 24:00 Four: the top.
- 32:00 Three.
- 38:00 Two.
- 42:00 The last one.
RIDE IT
In Pedal Mania: open WORKOUTS, then OURS, and pick Pyramid.
.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.