Structured Workout Library by Tredict
Plan
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Cycling · Pyramid

Sprint Pyramid 5-10-15-20-15-10-5 s

All-out sprints of 5 to 20 seconds and back down with 3 minutes easy between, a sprint session built as a pyramid.

Duration
48 min
Effort
34
Level
Advanced
Focus zone
Sprint

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 Warm-upSprint Acceleration at 80% 10 s 140-170% FTP
3.2 Warm-upEndurance Easy 110 s 55-65% FTP
4 IntervalSprint 5 s, explosive 5 s 200-280% FTP
5 RecoveryRecovery Easy spin 3 min 40-55% FTP
6 IntervalSprint 10 s, all out 10 s 190-260% FTP
7 RecoveryRecovery Easy spin 3 min 40-55% FTP
8 IntervalSprint 15 s, all out 15 s 170-240% FTP
9 RecoveryRecovery Easy spin 3 min 40-55% FTP
10 IntervalSprint 20 s, hold the speed 20 s 160-220% FTP
11 RecoveryRecovery Easy spin 3 min 40-55% FTP
12 IntervalSprint 15 s, all out 15 s 170-240% FTP
13 RecoveryRecovery Easy spin 3 min 40-55% FTP
14 IntervalSprint 10 s, all out 10 s 190-260% FTP
15 RecoveryRecovery Easy spin 3 min 40-55% FTP
16 IntervalSprint Last 5 s, explosive 5 s 200-280% FTP
17 Cool-downRecovery Easy spin, let the legs settle 10 min 60 → 40% FTP

About this workout

This session arranges sprints as a pyramid. You sprint for 5, 10, 15, 20, 15, 10 and 5 seconds, all out, with 3 minutes of easy spinning after each. The short sprints at the start and end work on peak power and explosive starts, the longer ones in the middle on holding speed.

Seven sprints with full recovery give a broad sprint stimulus in under an hour. The way down is useful practice in staying sharp after longer efforts, and the final 5 second sprint should feel as explosive as the first.

The session is for experienced riders in the build and peak phases. Ride each sprint all out from a moderate rolling speed, standing for the short ones and seated or standing for the longer ones. Use resistance mode on the trainer, since ERG mode cannot follow a sprint. Targets of 160 to 280% of FTP are a guide.

Tips

  • Start every sprint from the same speed so the numbers are comparable.
  • Shift once during the 20 second sprint if the cadence gets too high.
  • Keep the recoveries truly easy.

Good forCriteriumRoad race

Season phaseBuildPeak

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
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

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