Step Power Pyramid 60 to 105% FTP
A continuous pyramid of 4-minute steps from 60% up to 105% of FTP and back down, a steady session that moves through the aerobic zones.
- Duration
- 1 h
- Effort
- 57
- Level
- Intermediate
- 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 → 60% FTP54 → 65% HRmax |
| 2 | IntervalEndurance 60% FTP, easy | 4 min | 58-62% FTP65-78% HRmax |
| 3 | IntervalEndurance 70% FTP, steady | 4 min | 68-72% FTP65-78% HRmax |
| 4 | IntervalTempo 80% FTP, tempo | 4 min | 78-82% FTP78-85% HRmax |
| 5 | IntervalSweet spot 90% FTP, sweet spot | 4 min | 88-92% FTP83-88% HRmax |
| 6 | IntervalThreshold 98% FTP, threshold | 4 min | 96-100% FTP87-93% HRmax |
| 7 | IntervalThreshold Top, 105% FTP | 4 min | 103-107% FTP87-93% HRmax |
| 8 | IntervalThreshold 98% FTP, hold it | 4 min | 96-100% FTP87-93% HRmax |
| 9 | IntervalSweet spot 90% FTP, steady | 4 min | 88-92% FTP83-88% HRmax |
| 10 | IntervalTempo 80% FTP, tempo | 4 min | 78-82% FTP78-85% HRmax |
| 11 | IntervalEndurance 70% FTP, relax | 4 min | 68-72% FTP65-78% HRmax |
| 12 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This pyramid changes power, not duration. After the warm-up you ride continuous steps of 4 minutes at 60, 70, 80, 90, 98 and 105% of FTP, then come back down through 98, 90, 80 and 70%. There is no easy break between steps, so the session flows as one 40 minute block.
The way up passes through endurance, tempo, sweet spot and threshold and ends with one step just above FTP. The way down asks you to hold solid power on tired legs and trains your ability to ride steadily after a hard effort. It is also a good session to learn how the different zones feel.
It suits intermediate riders in the base and build phases and works well in ERG mode. Newer riders can stop the climb at 90% and come down from there. To make it harder, lengthen the steps to 5 minutes.
Tips
- Notice your breathing at each step to learn how each zone feels.
- Keep the cadence steady at 85 to 95 rpm through all steps.
- Drink on the lower steps, since the top steps leave little room for it.
Good forGeneral fitnessIndoorFTP
Season phaseBaseBuild