Pyramid Intervals
VO2max workoutIntermediate53 minTSS 61IF 0.83
Up the pyramid and back down again: one to four minutes above threshold, with recovery as long as each effort.
- Z1 Active recovery · 30:02
- Z2 Endurance · 6:58
- Z5 VO2max · 16:00
Intervals
| Sets | Step | Time | Target (FTP) |
|---|---|---|---|
| Warm-up | 12 min | 45–70% | |
| Effort 1 min | 1 min | 110% | |
| Recovery | 1 min | 50% | |
| Effort 2 min | 2 min | 110% | |
| Recovery | 2 min | 50% | |
| Effort 3 min | 3 min | 110% | |
| Recovery | 3 min | 50% | |
| Effort 4 min | 4 min | 110% | |
| Recovery | 4 min | 50% | |
| Effort 3 min | 3 min | 110% | |
| Recovery | 3 min | 50% | |
| Effort 2 min | 2 min | 110% | |
| Recovery | 2 min | 50% | |
| Effort 1 min | 1 min | 110% | |
| Cool-down | 10 min | 55–40% |
Why pyramids
Changing interval lengths keeps the session mentally fresh and trains you across the whole VO2max range, from short punches to longer, sustained efforts.
How to ride it
The four-minute effort at the top is the crux. Pace the way up so you can finish it, then the way down feels like a countdown. Recovery is always as long as the effort before it.
Adjusting it
Riders new to intervals can lower the target to 105%. Experienced riders can raise it to 115% or add a five-minute step at the top.
Questions
What is a pyramid interval workout?
A session whose efforts get longer and then shorter again, such as 1-2-3-4-3-2-1 minutes, with recoveries matching each effort.
How hard should pyramid intervals be?
This version uses 110% of FTP, in the VO2max range. You should finish the top interval only just.
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