Pyramid 1-2-3-4-3-2-1 min
A time pyramid from 1 to 4 minutes and back with jog recoveries, run from 3k effort on the short pieces to 10k effort at the top.
- Duration
- 51 min
- Distance
- 9.8 kmestimated
- Effort
- 65
- Level
- Intermediate
- Focus zone
- VO2max
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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalVO2max 1 min, 3k effort | 1 min | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 3 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalVO2max 2 min, 5k effort | 2 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 5 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalVO2max 3 min, between 5k and 10k | 3 min | 103-106% threshold pace92-98% HRmax102-105% FTP |
| 7 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalThreshold 4 min, 10k effort | 4 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 3 min, between 5k and 10k | 3 min | 103-106% threshold pace92-98% HRmax102-105% FTP |
| 11 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalVO2max 2 min, 5k effort | 2 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 13 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 14 | IntervalVO2max 1 min, 3k effort | 1 min | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 15 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This pyramid builds from one to four minutes and then comes back down. The pace changes with the length of each effort, from about 3k effort on the one minute pieces to 10k effort on the four minutes at the top. Easy jogs of one to two minutes separate the efforts.
The session covers a wide range of intensities in one workout and keeps your mind busy, since every effort asks for a different pace. It trains VO2max on the shorter pieces and threshold endurance on the longer ones. The way down is where pacing matters, because the shorter efforts come when you are already tired.
It suits intermediate runners preparing for 5k and 10k races. Use it in the build phase. It works well on a treadmill or a flat loop. To progress, shorten the recoveries or add a 5 minute effort at the top.
Tips
- Treat the 4 minute effort as the anchor and do not start it too fast.
- Run the 1 minute efforts fast but relaxed.
- Match the efforts on the way down to the way up.
Good for5k10k
Season phaseBuild