Structured Workout Library by Tredict
Plan
EN

Cycling · Pyramid

Beginner Pyramid 1-2-3-2-1 min

A short pyramid of 1, 2, 3, 2 and 1 minute efforts at sweet spot with equal recoveries, an easy start to structured intervals.

Duration
43 min
Effort
29
Level
Beginner
Focus zone
Sweet spot

Workout profile

FTP

Steps

Target

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 → 68% FTP
2 Warm-upEndurance Steady and easy 3 min 60-70% FTP
3 IntervalSweet spot 1 min, steady 1 min 88-94% FTP
4 RecoveryRecovery Easy spin 1 min 40-55% FTP
5 IntervalSweet spot 2 min, steady 2 min 88-94% FTP
6 RecoveryRecovery Easy spin 2 min 40-55% FTP
7 IntervalSweet spot Top, 3 min, even 3 min 88-94% FTP
8 RecoveryRecovery Easy spin 3 min 40-55% FTP
9 IntervalSweet spot 2 min, steady 2 min 88-94% FTP
10 RecoveryRecovery Easy spin 2 min 40-55% FTP
11 IntervalSweet spot Last minute 1 min 88-94% FTP
12 IntervalEndurance Easy endurance 5 min 55-65% FTP
13 Cool-downRecovery Easy spin, let the legs settle 8 min 60 → 40% FTP

About this workout

This small pyramid is a friendly first interval session. You ride 1, 2, 3, 2 and 1 minute efforts at 88 to 94% of FTP, the sweet spot range, with as much easy spinning after each effort as the effort lasted. The total work is 9 minutes.

The changing lengths keep things interesting, and the moderate power lets you learn to hold a steady effort without going into the red. By the 3 minute top you should be breathing harder and able to speak only in short sentences.

Use it in the base phase or when you are new to structured training. Ride it once or twice a week. When it feels easy, ride the pyramid twice with 5 minutes of easy riding in between, or move to longer sweet spot intervals. Riders without a power meter can ride by heart rate at about 83 to 88% of their maximum.

Tips

  • Ride at a cadence that feels natural, usually 85 to 95 rpm.
  • Hold the same power in all five efforts.
  • Breathe steadily and keep the shoulders relaxed.

Good forGeneral fitnessIndoor

Season phaseBase

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Aerobic Power Pyramid, 90 Minutes

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

1 h 30 min Beginner Endurance
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Power Pyramid 1-2-3-4-3-2-1 min

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

56 min Intermediate VO2max
Pyramid

Step Power Pyramid 60 to 105% 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

1 h Intermediate Threshold
Pyramid

Short Pyramid 30-60-90-120-90-60-30 s, 2 Rounds

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)

1 h 06 min Intermediate Anaerobic