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The Pyramid is well described by its name. A distinct "pyramid" shaped profile that asks the rider to transition through varying powerlevels from Endurance to V02 Max. The pyramid is a great workout to get familiar with pacing and to understand how RPE (Rating (of) Percieved Effort) can change as time goes on.
Pay close attention to your power targets and try and stick to the level for the duration.
The Pyramid is well described by its name. A distinct "pyramid" shaped profile that asks the rider to transition through varying powerlevels from Endurance to V02 Max. The pyramid is a great workout to get familiar with pacing and to understand how RPE (Rating (of) Percieved Effort) can change as time goes on.
Pay close attention to your power targets and try and stick to the level for the duration.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Moderate | 00:15 | 153 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Moderate | 00:30 | 162 Watts | 5 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 180 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 171 Watts | 3 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Endurance | 04:00 | 135 Watts | 36 kcals | |
Endurance | 03:00 | 144 Watts | 29 kcals | |
Tempo | 03:00 | 153 Watts | 30 kcals | |
Tempo | 03:00 | 162 Watts | 32 kcals | |
Sweetspot | 03:00 | 171 Watts | 34 kcals | |
Threshold | 02:00 | 180 Watts | 24 kcals | |
Threshold | 01:30 | 189 Watts | 19 kcals | |
V02 Max | 01:00 | 198 Watts | 13 kcals | |
Threshold | 01:30 | 189 Watts | 19 kcals | |
Threshold | 02:00 | 180 Watts | 24 kcals | |
Sweetspot | 03:00 | 171 Watts | 34 kcals | |
Tempo | 03:00 | 162 Watts | 32 kcals | |
Tempo | 03:00 | 153 Watts | 30 kcals | |
Endurance | 03:00 | 144 Watts | 29 kcals | |
Endurance | 04:00 | 135 Watts | 36 kcals | |
Cool Down | 05:00 | 108 Watts | 36 kcals |