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# PYRAMID

VO2 MAX · 50 MIN

Pyramid: each step's target, by time

LENGTH 50 MIN

LOAD 62

STEPS 17

HARDEST Z6

Efforts of one, two, three, four, three, two and one minutes, each followed by as long again easy.

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM, 2 MIN AT 60 %
2. UP AND DOWN 1 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 %
3. COOL-DOWN 6 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 27 MIN
- Z2 ENDURANCE 7 MIN
- Z5 VO2 MAX 15 MIN
- Z6 ANAEROBIC 1 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](https://pedalmania.cc/workouts/pyramid/files/zwo) [.ERG](https://pedalmania.cc/workouts/pyramid/files/erg) [.MRC](https://pedalmania.cc/workouts/pyramid/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/pyramid