Pyramid Cycling Intervals

Build up and taper down through interval lengths. AI-generated for structured progression.

Generate a Pyramid Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Classic Pyramid

45 min
warmup (55-75% FTP)interval (110-120% FTP)recovery (40-55% FTP)interval (106-115% FTP)recovery (40-55% FTP)interval (106-112% FTP)recovery (40-55% FTP)interval (106-110% FTP)recovery (40-55% FTP)interval (106-112% FTP)recovery (40-55% FTP)interval (106-115% FTP)recovery (40-55% FTP)interval (110-120% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 42%Z2 22%Z5 36%

The 1-2-3-4-3-2-1 minute structure provides a varied stimulus across energy systems — short efforts tax anaerobic power while the longer central intervals target VO2 max, all within a single engaging session.

Reverse Pyramid

40 min
warmup (55-75% FTP)interval (106-110% FTP)recovery (40-55% FTP)interval (108-115% FTP)recovery (40-55% FTP)interval (110-118% FTP)recovery (40-55% FTP)interval (120-135% FTP)recovery (40-55% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 50%Z2 25%Z5 23%Z6 2%

Starting with the longest interval when freshest and descending to shorter, more intense efforts — allows higher quality work on the demanding long interval while finishing with explosive shorter pieces.

Generate a Pyramid Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions