First Pyramid Workout

GETTING STARTED Getting started
Duration: 0:31:00
  • AVG: 65 %FTP
  • MIN: 50 %FTP
  • MAX: 90 %FTP
Sharing level: Public workout

Description of workout

A pyramidal workout is one of the interesting training. You will work in 1, 2, 3, and 4 zones during it. Keep the same cadence; this way, you will learn to overcome different slopes of the hills at the same cadence.

Key points:
- Constant cadence
- Stable position

Easy pedaling with a usual cadence (90 - 100 rpm).

Main part - Pyramid
This part includes four steps of ramp up to 90 % FTP intensity and then three steps of rump down back to low intensity.

Cool down
Easy pedaling with a usual cadence (90 - 100 rpm) for better recovery.

Workout instructions

Time from start Show time Text
0:00:10 0:00:05 Welcome to the workout called Pyramid.
0:00:50 0:00:08 We will begin with a warm-up to loosen the legs
0:00:58 0:00:10 This workout is not going to be like any other that you have done so far.
0:02:00 0:00:08 There are several levels of intensity in this workout.
0:03:00 0:00:06 You ascend up and then down, like a pyramid
0:04:00 0:00:10 Throughout the workout, try to maintain a consistent cadence (90 rpm).
0:04:40 0:00:06 The first block is coming up - it's not that hard
0:05:40 0:00:05 Not that hard so far
0:06:30 0:00:10 You should still be able to talk at this intensity. You are still warming up.
0:07:00 0:00:07 After a minute it will get more difficult.
0:08:05 0:00:05 Second increase, let's do it!
0:09:20 0:00:05 Again, this is a three-minute interval
0:10:40 0:00:10 After this, you still have two more challenging sections before the resistance decreases.
0:11:05 0:00:06 This should feel challenging but still sustainable.
0:12:00 0:00:06 Focus on your cadence! Try to keep it around 90-95 rpm
0:12:40 0:00:05 You are doing great!
0:13:00 0:00:08 Do not forget to drink enough! Dehydration can reduce performance.
0:13:40 0:00:05 The hardest part is about to start
0:14:30 0:00:06 This is the hardest part of today's workout.
0:14:36 0:00:05 Give it your all!
0:16:00 0:00:05 You are almost there - you got this!
0:16:55 0:00:05 Last 5 seconds!
0:18:00 0:00:08 The resistance has decreased. But this is not the end of the session
0:19:00 0:00:05 Last hard minute! Hammer it home!
0:19:55 0:00:04 5...4...3...2...1...
0:21:00 0:00:05 It's getting easier now...
0:22:00 0:00:05 ...and easier.
0:23:00 0:00:10 Gradually reduce your intensity and focus on your recovery, breathing and heart rate.
0:24:30 0:00:08 This workout will help you maintain a higher level of intensity in your training.
0:26:00 0:00:07 There were a lot of changes in resistance.
0:28:00 0:00:10 You only have three minutes to cool down but you can go longer for better recovery.
0:28:08 0:00:05 This part will aid your recovery
0:30:50 0:00:10 Take a recovery day, as the next workout will be challenging!


This workout is not synchronized with specific video content.


Duration TSS IF Type of device
There are no rides on this workout