Power Pyramid 1-2-3-4-3-2-1 min
Efforts of 1, 2, 3, 4, 3, 2 and 1 minutes above threshold with equal recoveries, a classic time pyramid for the bike.
- Duration
- 56 min
- Effort
- 53
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 3 | IntervalAnaerobic 1 min, hard | 1 min | 120-128% FTP90-100% HRmax |
| 4 | RecoveryRecovery Easy spin | 1 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalVO2max 2 min, strong | 2 min | 112-118% FTP92-98% HRmax |
| 6 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalVO2max 3 min, steady | 3 min | 108-114% FTP92-98% HRmax |
| 8 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 9 | IntervalVO2max Top, 4 min, even | 4 min | 105-110% FTP92-98% HRmax |
| 10 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 11 | IntervalVO2max 3 min, steady | 3 min | 108-114% FTP92-98% HRmax |
| 12 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 13 | IntervalVO2max 2 min, strong | 2 min | 112-118% FTP92-98% HRmax |
| 14 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 15 | IntervalAnaerobic Last minute, finish strong | 1 min | 120-128% FTP90-100% HRmax |
| 16 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This pyramid climbs from 1 to 4 minutes and comes back down. The power changes with the length of each effort. The 1 minute efforts are ridden at 120 to 128% of FTP, the 2 minute efforts at 112 to 118%, the 3 minute efforts at 108 to 114% and the 4 minute top at 105 to 110%. After each effort you spin easily for as long as the effort lasted.
The way up eases you into the session, and the way down gets shorter and faster, so the end feels manageable even when you are tired. In total you ride 16 minutes of hard work across VO2max and anaerobic intensities.
The pyramid suits intermediate riders in the build phase who like variety within a session. Pace the 4 minute top with care, since the descending half asks for higher power. To make it harder, add a 5 minute step at the top or shorten the recoveries on the way down.
Tips
- Look at the next target during each recovery so you are ready for it.
- Stay seated in all efforts and keep the cadence at 90 to 100 rpm.
- If the way down falls apart, end with the 2 minute step and cool down.
Good forRoad raceCriteriumGeneral fitness
Season phaseBuild