Extended Pyramid Challenge
Comprehensive pyramid session moving through all aerobic intensities. Develops broad-spectrum endurance fitness.
1h 30m
Duration
Workout Segments
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
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Duration
10m
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Intensity
3
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Power
45% - 70% FTP
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Heart Rate
60% - 75% Max HR
Aerobic Base 25min
Solid aerobic base building effort
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Duration
25m
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Intensity
4
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Power
65% - 75% FTP
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Heart Rate
68% - 78% Max HR
Tempo 15min
Sustained tempo effort for muscular endurance
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Duration
15m
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Intensity
5
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Power
76% - 88% FTP
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Heart Rate
75% - 85% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
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Duration
5m
mode_heat
Intensity
2
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Power
45% - 55% FTP
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Heart Rate
60% - 68% Max HR
Sweet Spot 10min
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Duration
10m
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Intensity
7
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Power
88% - 94% FTP
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Heart Rate
85% - 95% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
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Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
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Heart Rate
60% - 68% Max HR
Tempo 8min
Moderate tempo effort just above aerobic threshold
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Duration
8m
mode_heat
Intensity
5
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Power
76% - 88% FTP
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Heart Rate
75% - 85% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
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Duration
10m
mode_heat
Intensity
2
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Power
35% - 50% FTP
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Heart Rate
55% - 65% Max HR