Cycling Workout
Progressive VO2 Max Pyramids
A structured workout that gradually builds intensity through pyramid intervals, ideal for developing aerobic capacity.
Progressive VO2 Max Pyramids
wattsCalculate
Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
3:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
1:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
3:00 @ 180-200W (95% FTP)
3:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
3:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
1:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
3:00 @ 180-200W (95% FTP)
3:00 recovery @ 100-120W (55% FTP)
2:00 @ 170-190W (90% FTP)
2:00 recovery @ 100-120W (55% FTP)
1:00 @ 160-180W (85% FTP)
1:00 recovery @ 100-120W (55% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 64:00