Capacity Pyramid #1

Duration 01:10:00 TSS 85 IF 0.85 Has instructions Has RPM target

03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP @ 85RPM
03:00 @ 0% FTP - 0% FTP @ 70RPM
03:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
04:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
04:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
02:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP
01:00 @ 0% FTP - 0% FTP
04:00 @ 0% FTP - 0% FTP
05:00 @ 0% FTP - 0% FTP

We are developing from the solid foundation you have created. Think of this session as a progressive pushing workout.

Working up the pyramid is not too difficult; it is the return leg when it starts to bite! This is pushing your threshold up. The main intervals are 7 x 5 minutes with 3 minutes of easy spinning between efforts, starting just above threshold then settling into high Zone 3 comfortably hard, but hardly comfortable!

Hang in and try and keep the power where it needs to be.