Cycling pyramid and ladder workouts with rising and falling durations or power steps, from sweet spot pyramids to threshold and sprint pyramids.
8 workouts
1 min at 120-128% FTP, 1 min easy spin, 2 min at 112-118% FTP, 2 min easy spin, 3 min at 108-114% FTP, 3 min easy spin, 4 min at 105-110% FTP, 4 min easy spin, 3 min at 108-114% FTP, 3 min easy spin, 2 min at 112-118% FTP, 2 min easy spin, 1 min at 120-128% FTP
4 min at 58-62% FTP, 4 min at 68-72% FTP, 4 min at 78-82% FTP, 4 min at 88-92% FTP, 4 min at 96-100% FTP, 4 min at 103-107% FTP, 4 min at 96-100% FTP, 4 min at 88-92% FTP, 4 min at 78-82% FTP, 4 min at 68-72% FTP
2 × (30 s at 140-155% FTP, 30 s easy spin, 1 min at 125-135% FTP, 1 min easy spin, 90 s at 118-126% FTP, 90 s easy spin, 2 min at 112-120% FTP, 2 min easy spin, 90 s at 118-126% FTP, 90 s easy spin, 1 min at 125-135% FTP, 1 min easy spin, 30 s at 140-155% FTP, 5 min easy spin)
4 min at 100-105% FTP, 3 min easy spin, 8 min at 97-101% FTP, 3 min easy spin, 12 min at 95-99% FTP, 3 min easy spin, 8 min at 97-101% FTP, 3 min easy spin, 4 min at 100-105% FTP
1 min at sweet spot, 1 min easy spin, 2 min at sweet spot, 2 min easy spin, 3 min at sweet spot, 3 min easy spin, 2 min at sweet spot, 2 min easy spin, 1 min at sweet spot, 5 min at 55-65% FTP
10 min at 63-67% FTP, 10 min at 73-77% FTP, 10 min at 81-85% FTP, 10 min at 88-92% FTP, 10 min at 81-85% FTP, 10 min at 73-77% FTP, 10 min at 63-67% FTP
5 s at 200-280% FTP, 3 min easy spin, 10 s at 190-260% FTP, 3 min easy spin, 15 s at 170-240% FTP, 3 min easy spin, 20 s at 160-220% FTP, 3 min easy spin, 15 s at 170-240% FTP, 3 min easy spin, 10 s at 190-260% FTP, 3 min easy spin, 5 s at 200-280% FTP
2 × (1 min at 88-92% FTP, 1 min at 96-100% FTP, 1 min at 104-108% FTP, 1 min at 112-116% FTP, 1 min at 120-124% FTP, 1 min at 112-116% FTP, 1 min at 104-108% FTP, 1 min at 96-100% FTP, 1 min at 88-92% FTP, 6 min easy spin)
A pyramid workout changes the length or the power of its efforts step by step, first up and then down again. A time pyramid such as 1-2-3-4-3-2-1 minutes keeps you thinking about the next step, and a power pyramid climbs through the zones in continuous steps without a break. Ladders go in one direction only, getting either longer or shorter. The structure itself does not train a separate system. It is a way to package work at sweet spot, threshold, VO2max or sprint intensity so that a session stays varied and easier to pace.
This category includes beginner pyramids at sweet spot and endurance power, short pyramids above VO2max for racing, a threshold pyramid with a long center effort, continuous power step pyramids and a sprint pyramid. Each workout lists the targets for every step, since shorter steps are usually ridden at higher power than longer ones.
Pyramids fit wherever their main intensity fits. Aerobic pyramids belong in the base phase and can be ridden once or twice a week, while VO2max, threshold and sprint pyramids belong in the build and peak phases and count as a hard session. Plan easy days around them as you would for any interval session.
To choose, first decide which intensity you want to train, then pick the pyramid that matches your level and the time you have. Ride the way up with restraint, since the second half of a pyramid usually asks for the same power on tired legs.
A pyramid goes up and comes back down, for example efforts of 1, 2, 3, 4, 3, 2 and 1 minutes. A ladder goes in one direction only, getting either longer or shorter. Both can change duration, power or both. Ladders are a little simpler to pace, while pyramids add a second half where you repeat the earlier efforts on tired legs.
Not in general. A pyramid trains the same systems as equal intervals at the same intensity. Its value lies in variety and pacing practice, since the targets change from step to step. Some riders find that changing efforts keep a session engaging and easier to finish. If you want to track progress precisely, equal intervals make it easier to compare sessions.
Ride the way up with some restraint, especially the long step at the top. The steps on the way down are shorter, but they come on tired legs and are often set at higher power. If you start the descent clearly below target, ease the next step slightly instead of stopping, and start the whole pyramid a little lower next time.