Structured Workout Library by Tredict
Plan
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Cycling · Pyramid

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

Threshold efforts of 4, 8, 12, 8 and 4 minutes with 3-minute recoveries, 36 minutes of work around FTP in a pyramid shape.

Duration
1 h 13 min
Effort
77
Level
Advanced
Focus zone
Threshold

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
3 IntervalThreshold 4 min, at FTP 4 min 100-105% FTP
4 RecoveryRecovery Easy spin 3 min 40-55% FTP
5 IntervalThreshold 8 min, steady 8 min 97-101% FTP
6 RecoveryRecovery Easy spin 3 min 40-55% FTP
7 IntervalThreshold Center, 12 min, even 12 min 95-99% FTP
8 RecoveryRecovery Easy spin 3 min 40-55% FTP
9 IntervalThreshold 8 min, steady 8 min 97-101% FTP
10 RecoveryRecovery Easy spin 3 min 40-55% FTP
11 IntervalThreshold Last 4 min, strong 4 min 100-105% FTP
12 Cool-downRecovery Easy spin, let the legs settle 10 min 60 → 40% FTP

About this workout

This pyramid builds a large block of threshold work around a 12 minute center. You ride efforts of 4, 8, 12, 8 and 4 minutes with 3 minutes of easy spinning after each. The 4 minute efforts are at 100 to 105% of FTP, the 8 minute efforts at 97 to 101% and the 12 minute effort at 95 to 99%.

Shorter efforts get slightly higher targets so the whole session feels even. The total of 36 minutes at or near FTP is a solid load and trains the ability to hold threshold power for long periods, which matters in time trials, on long climbs and in breakaways.

It suits experienced riders in the build phase. Keep the cadence steady and avoid surging at the start of each effort. If the second 8 minute effort is a struggle, end with it and skip the last 4 minutes. Progress by extending the center to 15 minutes.

Tips

  • Ride the 12 minute center at the low end of its range.
  • Use the 3 minute recoveries to drink and stand briefly on the pedals.
  • Keep a steady cadence of 85 to 95 rpm.

Good forTime trialFTPStandard-distance triathlon

Season phaseBuild

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

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

5 s at 200-280% FTP, 3 min easy spin, 10 s at 190-260% FTP, 3 min easy spin, 15 s at 170-240% FTP, 3 min easy spin, 20 s at 160-220% FTP, 3 min easy spin, 15 s at 170-240% FTP, 3 min easy spin, 10 s at 190-260% FTP, 3 min easy spin, 5 s at 200-280% FTP

48 min Advanced Sprint
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