Go to workouts

1h 35m Threshold Pyramid

A pyramid structure with progressively longer then shorter threshold intervals
1h 35m Duration
8
Intensity
86
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

Workout Segments

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