1h 35m Threshold Pyramid
A pyramid structure with progressively longer then shorter threshold intervals
1h 35m
Duration
Intensity
Training Stress
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Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
favorite
Heart Rate
65% - 75% Max HR
Endurance
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Threshold 3min
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 5min
timer
Duration
5m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 8min
timer
Duration
8m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 10min
timer
Duration
10m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 8min
timer
Duration
8m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 5min
timer
Duration
5m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 3min
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR