Pyramid 1-2-3-2-1 min
A short time pyramid of 1, 2, 3, 2 and 1 minute efforts with equal jog breaks, an easy entry into interval running for newer runners.
- Duration
- 37 min
- Distance
- 6.9 kmestimated
- Effort
- 44
- Level
- Beginner
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalVO2max 1 min, 5k effort | 1 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 2 min, 10k effort | 2 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 5 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold 3 min, threshold effort | 3 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 7 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalThreshold 2 min, 10k effort | 2 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 9 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max 1 min, 5k effort | 1 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 11 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This pyramid climbs from one to three minutes and back down again. Each effort is followed by a jog of the same length. The shorter efforts are run a little faster than the long ones, from about 5k effort on the one minute pieces to a strong threshold effort on the three minutes.
Pyramids keep a session interesting because every effort is different. This one introduces faster running in small doses and teaches you to match your pace to the length of the effort. Total hard running is nine minutes, which is plenty for a first interval session.
It suits beginners who run three times a week and want structured faster running. Use it once a week in the base or build phase. It works well on a treadmill. Progress to the 1-2-3-4-3-2-1 version.
Tips
- Run the 3 minute effort at a pace you could hold for twice as long.
- Jog the recoveries slowly and walk briefly if you need to.
- Try to run the second half of the pyramid as well as the first.
Good for5k10kGeneral fitness
Season phaseBaseBuild