Over-Threshold Step Pyramid, 2 x 9 min
Two continuous 9-minute blocks of 1-minute steps rising from 90% to 122% of FTP and back, threshold and VO2max in one climb.
- Duration
- 55 min
- Effort
- 51
- Level
- Advanced
- Focus zone
- Threshold
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 |
| 2 ×Repeat these steps | |||
| 3.1 | IntervalSweet spot 90% FTP | 1 min | 88-92% FTP83-88% HRmax |
| 3.2 | IntervalThreshold 98% FTP | 1 min | 96-100% FTP87-93% HRmax |
| 3.3 | IntervalThreshold 106% FTP | 1 min | 104-108% FTP87-93% HRmax |
| 3.4 | IntervalVO2max 114% FTP | 1 min | 112-116% FTP92-98% HRmax |
| 3.5 | IntervalVO2max Top, 122% FTP | 1 min | 120-124% FTP92-98% HRmax |
| 3.6 | IntervalVO2max 114% FTP, hold on | 1 min | 112-116% FTP92-98% HRmax |
| 3.7 | IntervalThreshold 106% FTP | 1 min | 104-108% FTP87-93% HRmax |
| 3.8 | IntervalThreshold 98% FTP | 1 min | 96-100% FTP87-93% HRmax |
| 3.9 | IntervalSweet spot 90% FTP, steady to the end | 1 min | 88-92% FTP83-88% HRmax |
| 3.10 | RecoveryRecovery Easy spin, recover | 6 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Each block is a continuous climb and descent in power. You ride 1 minute steps at 90, 98, 106, 114 and 122% of FTP and then come back down through 114, 106, 98 and 90% without a break. Two blocks with 6 minutes of easy spinning between them make up the main set.
The way up moves from sweet spot through threshold into VO2max territory, and the way down asks you to stay above threshold for several minutes after the peak. Breathing stays high through the whole descent. That makes the session a demanding mix of threshold and VO2max work and trains steady power after a hard surge.
It is for experienced riders in the build and peak phases. ERG mode suits it well because the changes are frequent. If the second block is too much, cap it at 114% of FTP. Progress by adding a third block.
Tips
- Keep the cadence steady and let the power rise through pedal pressure.
- Keep your breathing calm on the way up so the top step stays controlled.
- Drink in the break between blocks.
Good forRoad raceTime trialGravel
Season phaseBuildPeak