Capacity Pyramid #3

• 03:00 @ 55% FTP
• 03:00 @ 70% FTP @ 85RPM
• 03:00 @ 85% FTP @ 70RPM
• 03:00 @ 55% FTP
• 01:00 @ 115% FTP
• 04:00 @ 87% FTP
• 03:00 @ 50% FTP
• 02:00 @ 115% FTP
• 03:00 @ 87% FTP
• 03:00 @ 50% FTP
• 03:00 @ 115% FTP
• 02:00 @ 87% FTP
• 03:00 @ 50% FTP
• 04:00 @ 115% FTP
• 01:00 @ 87% FTP
• 03:00 @ 50% FTP
• 03:00 @ 115% FTP
• 02:00 @ 87% FTP
• 03:00 @ 50% FTP
• 02:00 @ 115% FTP
• 03:00 @ 87% FTP
• 03:00 @ 50% FTP
• 01:00 @ 115% FTP
• 04:00 @ 87% FTP
• 05:00 @ 50% FTP

Enter 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.