Pyramid Fire

Test your rider’s ability to recover with this interval pyramid ride! Six sets of intervals – duration of effort increases while recovery duration remains the same.

After the warm-up, give riders 1:00 to find a steady seated pace, intensity just below threshold and enough resistance to work with for the accelerations over threshold. I coach the first set of intervals seated. The remaining sets, I give the option to do standing hand position three for the accelerations over threshold.

You’ll note that the timing of the songs isn’t an exact match to the intervals sets so sometimes you’ll have a bit more or less recovery at the end of an interval. It’s pretty close though!

As always, if you have time ride it on your own before you use it in class, you’ll find all the nuances. A luxury to have that kind of time, I know!

  • Interval One:  30 seconds over threshold/30 seconds recover; :45/:30, :60/:30
  • Interval Two: Repeat interval one
  • Songs 2, 3, & 4 will take you through intervals 1 & 2
  • Recover to song 5
  • Interval Three: :30/:30, :45/:30, :60/:30, :90/:30
  • Interval Four: :30/:30; :45/:30; :60/:30
  • Songs 6, 7, & 8 will take you through intervals 3 & 4
  • Recover to song 9
  • Coach a 2:00 “reset”, riding just below threshold, seated.
  • Interval Five: 30/:30, :45/:30, :60/:30, :90/:30
  • Interval Six: :30/:30, :60/:30; :60/:30; :60/full recovery
  • Songs 10, 11, & 12 will take you through the reset and intervals 5 & 6
  • Song 13 full recovery and stretch

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