Short Pyramid 30-60-90-120-90-60-30 s
A short time pyramid from 30 seconds to two minutes and back with equal jogs, faster on the short efforts and steadier on the longer ones.
- Duration
- 36 min
- Distance
- 6.6 kmestimated
- Effort
- 43
- Level
- Beginner
- 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 | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalVO2max 30 s, fast and relaxed | 30 s | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 3 | RecoveryRecovery Easy jog | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalVO2max 60 s, 3k to 5k effort | 1 min | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 5 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalVO2max 90 s, 5k effort | 90 s | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 7 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalVO2max 2 min, between 5k and 10k | 2 min | 103-106% threshold pace92-98% HRmax102-105% FTP |
| 9 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max 90 s, 5k effort | 90 s | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 11 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalVO2max 60 s, 3k to 5k effort | 1 min | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 13 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 14 | IntervalVO2max 30 s, fast and relaxed | 30 s | 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 uses short efforts that rise from 30 seconds to two minutes and come back down. Each effort is followed by a jog of the same length. The 30 second efforts are quick and relaxed, while the two minute effort at the top sits between 5k and 10k effort.
Short efforts keep the session light enough for runners who are new to faster running, yet the changing lengths ask you to adjust your pace every time. The total of eight minutes of hard running is a small, manageable dose. Focus on smooth form in the short efforts rather than speed.
It suits beginners and runners returning to speed work after a break. Use it once a week in the base phase. It works on a treadmill, a path or a track. When it feels comfortable, move on to the 1-2-3-2-1 minute pyramid.
Tips
- Run the 30 second efforts fast but relaxed.
- Hold back on the two minute effort so the way down stays smooth.
- Jog every recovery at an easy pace.
Good for5kGeneral fitness
Season phaseBase