Aerobic Power Pyramid, 90 Minutes
A 90-minute ride with 10-minute steps from endurance up to sweet spot and back, aerobic volume with a steady rise and fall in power.
- Duration
- 1 h 30 min
- Effort
- 79
- Level
- Beginner
- Focus zone
- Endurance
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 → 65% FTP54 → 69% HRmax |
| 2 | IntervalEndurance 65% FTP, easy endurance | 10 min | 63-67% FTP65-78% HRmax |
| 3 | IntervalEndurance 75% FTP, steady | 10 min | 73-77% FTP65-78% HRmax |
| 4 | IntervalTempo 83% FTP, tempo | 10 min | 81-85% FTP78-85% HRmax |
| 5 | IntervalSweet spot Top, 90% FTP, controlled | 10 min | 88-92% FTP83-88% HRmax |
| 6 | IntervalTempo 83% FTP, tempo | 10 min | 81-85% FTP78-85% HRmax |
| 7 | IntervalEndurance 75% FTP, steady | 10 min | 73-77% FTP65-78% HRmax |
| 8 | IntervalEndurance 65% FTP, easy endurance | 10 min | 63-67% FTP65-78% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This longer pyramid works the aerobic system across the endurance, tempo and sweet spot ranges. After the warm-up you ride continuous 10 minute steps at 65, 75, 83 and 90% of FTP, then come back down through 83 and 75% and finish with 10 minutes at 65% before the cool-down.
Each step is only a little harder than the one before, so the session feels like a gradual climb and descent. The middle 30 minutes at tempo and sweet spot carry most of the training load, while the outer steps add steady volume. It is a useful session for base training when you want structure without hard intervals.
It suits beginners and intermediate riders in the base phase, including triathletes and gran fondo riders. In ERG mode the changes happen by themselves. Outdoors, use a flat or gently rolling road. Progress by extending the top step to 15 or 20 minutes.
Tips
- Eat and drink every 20 minutes.
- Ride the top step seated, strong but controlled.
- Use a cadence of 85 to 95 rpm throughout.
Good forGran fondoHalf-distance triathlonGeneral fitness
Season phaseBase