Pyramid 30
Efforts that build from 1 to 4 minutes and back down, getting harder as they get shorter.
Length30:00
TypeIntervals
Sets18
Peak resistance55
Time in the red2:00
About this ride
Pyramid 30 climbs up and back down a ladder of efforts: 1, 2, 3, 4, 3, 2 and 1 minute. The short ones are the hardest (55, standing) and the 4-minute middle effort is steadier (45). Each recovery is half as long as the effort before it.
The way down is where it bites: you're tired, but the efforts are getting harder again.
Tips
- Pace the 4-minute middle effort. It's the longest one, not the hardest.
- Stand up for the 1-minute efforts and use your body weight.
- Count down the efforts as you go. It makes the second half feel shorter.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Warm-up 1 | 2:00 | 20 | Seated | 90 |
| 2:00 | Warm-up 2 | 1:00 | 28 | Seated | 88 |
| 3:00 | Warm-up 3 | 1:00 | 36 | Seated | 85 |
| 4:00 | Pyramid 1 min | 1:00 | 55 | Standing | 65 |
| 5:00 | Recover | 0:30 | 25 | Seated | 90 |
| 5:30 | Pyramid 2 min | 2:00 | 52 | Seated | 80 |
| 7:30 | Recover | 1:00 | 25 | Seated | 90 |
| 8:30 | Pyramid 3 min | 3:00 | 48 | Seated | 80 |
| 11:30 | Recover | 1:30 | 25 | Seated | 90 |
| 13:00 | Pyramid 4 min | 4:00 | 45 | Seated | 80 |
| 17:00 | Recover | 2:00 | 25 | Seated | 90 |
| 19:00 | Pyramid 3 min | 3:00 | 48 | Seated | 80 |
| 22:00 | Recover | 1:30 | 25 | Seated | 90 |
| 23:30 | Pyramid 2 min | 2:00 | 52 | Seated | 80 |
| 25:30 | Recover | 1:00 | 25 | Seated | 90 |
| 26:30 | Pyramid 1 min | 1:00 | 55 | Standing | 65 |
| 27:30 | Cool-down 1 | 1:30 | 22 | Seated | 85 |
| 29:00 | Cool-down 2 | 1:00 | 15 | Seated | 80 |
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