Continuous Pyramid 2-4-6-4-2 min with Floats
A pyramid of 2, 4, 6, 4 and 2 minute efforts from 5k pace to threshold and back, joined by two minute floats at marathon pace instead of jogs.
- Duration
- 56 min
- Distance
- 11.1 kmestimated
- Effort
- 75
- Level
- Advanced
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalVO2max 2 min, 5k pace | 2 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3 | RecoveryTempo Float, marathon pace | 2 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 4 | IntervalThreshold 4 min, 10k pace | 4 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 5 | RecoveryTempo Float, marathon pace | 2 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 6 | IntervalThreshold 6 min, threshold | 6 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 7 | RecoveryTempo Float, marathon pace | 2 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 8 | IntervalThreshold 4 min, 10k pace | 4 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 9 | RecoveryTempo Float, marathon pace | 2 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 10 | IntervalVO2max 2 min, 5k pace | 2 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 never drops to a jog. The efforts climb from two to six minutes and back, with the pace following the length, from 5k pace on the two minute efforts through 10k pace to threshold on the six minutes at the top. Between efforts you float for two minutes at marathon pace.
The floats keep your heart rate up and turn the session into 26 minutes of continuous running at a strong aerobic effort. It trains the ability to recover while still moving at a real pace, which helps in races with changes of pace. Keep the floats honest and the efforts controlled, since there is no real rest.
It is for experienced runners preparing for 10k to half marathon races. Use it every two to three weeks in the build phase. It works well on a treadmill. To make it easier, jog the first two floats.
Tips
- Run the floats at a steady marathon pace, not a jog.
- Keep the 6 minute effort at threshold.
- Treat the final 2 minutes as a controlled push, not a sprint.
Good for10kHalf marathon
Season phaseBuild