Capacity Pyramid #1

Duration 01:10:00 TSS 83 IF 0.85 Has instructions Has RPM target

03:00 @ 55%

03:00 @ 70% @ 85RPM

03:00 @ 85% @ 70RPM

03:00 @ 55%

01:00 @ 108%

04:00 @ 87%

03:00 @ 50%

02:00 @ 108%

03:00 @ 87%

03:00 @ 50%

03:00 @ 108%

02:00 @ 87%

03:00 @ 50%

04:00 @ 108%

01:00 @ 87%

03:00 @ 50%

03:00 @ 108%

02:00 @ 87%

03:00 @ 50%

02:00 @ 108%

03:00 @ 87%

03:00 @ 50%

01:00 @ 108%

04:00 @ 87%

05:00 @ 50%

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.

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