Capacity Pyramid #2

Duration 01:10:00 TSS 85 IF 0.86 Has instructions Has RPM target

03:00 @ 55%

03:00 @ 70% @ 85RPM

03:00 @ 85% @ 70RPM

03:00 @ 55%

01:00 @ 110%

04:00 @ 87%

03:00 @ 50%

02:00 @ 110%

03:00 @ 87%

03:00 @ 50%

03:00 @ 110%

02:00 @ 87%

03:00 @ 50%

04:00 @ 110%

01:00 @ 87%

03:00 @ 50%

03:00 @ 110%

02:00 @ 87%

03:00 @ 50%

02:00 @ 110%

03:00 @ 87%

03:00 @ 50%

01:00 @ 110%

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.

Similar workouts

Capacity Pyramid #1

01:10:00 83TSS IF: 0.85

Capacity Pyramid #3

01:10:00 90TSS IF: 0.88

Tri Endurance #4

01:10:00 70TSS IF: 0.78

5min Neuromuscular

01:10:00 70TSS IF: 0.78

Progressive 25min Climb

01:10:00 75TSS IF: 0.8

Max Aerobic Climb #1

01:10:00 81TSS IF: 0.84

Over Ones

01:10:00 93TSS IF: 0.89

VO2max 3min #1

01:10:00 74TSS IF: 0.8