Double Pyramid 200-400-600-400-200 m
Two rounds of a 200-400-600-400-200 m track pyramid from mile to 5k pace with short jogs and a four minute break, speed and VO2max in one session.
- Duration
- 1 h 13 minestimated
- Distance
- 13.7 kmestimated
- Effort
- 90
- Level
- Advanced
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.3 | IntervalVO2max 400 m, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 4.4 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.5 | IntervalVO2max 600 m, 3k to 5k pace | 600 m | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 4.6 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.7 | IntervalVO2max 400 m, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 4.8 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.9 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.10 | RecoveryRecovery Easy jog, round break | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session runs the same small pyramid twice. Each round climbs from 200 m to 400 m and 600 m and returns through 400 m and 200 m, with 200 m jogs between the repeats. Four minutes of easy jogging separate the two rounds.
The 200s are run at about mile pace, the 400s at 3k pace and the 600 m at 3k to 5k pace. Because the second round repeats the first exactly, it shows clearly how well you paced the session. The fast repeats come again at the end of round two, when holding form takes real focus.
It is for experienced runners with regular track training, preparing for races from the mile to 10k. Use it in the build or peak phase every two weeks. A lighter version runs one round plus four 200s.
Tips
- Run round two at the same pace as round one.
- Jog the 200 m recoveries slowly.
- Use the four minute break to walk briefly and reset.
Good for5k10kMile
Season phaseBuildPeak