Structured Workout Library by Tredict
Plan
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Cycling · Pyramid

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

Two rounds of a short pyramid from 30 to 120 seconds and back with equal recoveries, punchy work above VO2max for racing.

Duration
1 h 06 min
Effort
65
Level
Intermediate
Focus zone
Anaerobic

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 → 72% FTP
2 Warm-upEndurance Steady and easy 5 min 60-70% FTP
2 ×Repeat these steps
3.1 IntervalAnaerobic 30 s, quick and hard 30 s 140-155% FTP
3.2 RecoveryRecovery Easy spin 30 s 45-55% FTP
3.3 IntervalAnaerobic 1 min, hard 1 min 125-135% FTP
3.4 RecoveryRecovery Easy spin 1 min 40-55% FTP
3.5 IntervalAnaerobic 90 s, steady and hard 90 s 118-126% FTP
3.6 RecoveryRecovery Easy spin 90 s 40-55% FTP
3.7 IntervalVO2max Top, 2 min, even 2 min 112-120% FTP
3.8 RecoveryRecovery Easy spin 2 min 40-55% FTP
3.9 IntervalAnaerobic 90 s, hold the power 90 s 118-126% FTP
3.10 RecoveryRecovery Easy spin 90 s 40-55% FTP
3.11 IntervalAnaerobic 1 min, hard 1 min 125-135% FTP
3.12 RecoveryRecovery Easy spin 1 min 40-55% FTP
3.13 IntervalAnaerobic Last 30 s, quick 30 s 140-155% FTP
3.14 RecoveryRecovery Easy spin, recover 5 min 40-55% FTP
4 Cool-downRecovery Easy spin, let the legs settle 10 min 60 → 40% FTP

About this workout

Short efforts make this pyramid fast and punchy. Each round runs 30, 60, 90, 120, 90, 60 and 30 seconds, each followed by an equal amount of easy spinning. The 30 second efforts are at 140 to 155% of FTP, the 1 minute efforts at 125 to 135%, the 90 second efforts at 118 to 126% and the 2 minute top at 112 to 120%. After the first round you spin easily for 5 minutes and ride it a second time.

The changing lengths keep the session engaging, and the mix of intensities trains both anaerobic capacity and VO2max. The total work is 16 minutes, much of it in the range that decides short climbs and attacks.

The session suits intermediate riders in the build and peak phases. One round is enough for riders new to this kind of work. Keep the power steady within each effort, and ride the second round at the same targets as the first.

Tips

  • Treat the 2 minute top as the anchor of each round and ride it evenly.
  • Stay seated in all efforts.
  • Recover with light pedaling at 85 to 95 rpm.

Good forCriteriumRoad raceMountain bike

Season phaseBuildPeak

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

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

Threshold Pyramid 4-8-12-8-4 min

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 h 13 min Advanced Threshold
Pyramid

Over-Threshold Step Pyramid, 2 x 9 min

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)

55 min Advanced Threshold