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Spin pyramid power build

This indoor cycling workout features pyramid intervals, progressively building intensity then backing off, to challenge your cardiovascular endurance and leg strength.

Illustration for the Spin pyramid power build spin workout
45 min ~350 kcal bike

Train safely

This workout is general fitness education, not medical advice. Skip movements that hurt, scale loads to your level, and stop if you feel chest pain, dizziness, or joint pain. If you're pregnant, recovering from injury or surgery, or have a heart, blood pressure, or musculoskeletal condition, get clearance from your physician before starting.

The workout

warmup

Warm-up

  • 1.Easy spin300s @ lowRPE 4-5. Light resistance, comfortable pace.
main

Pyramid Intervals

  • 1.Interval 160s @ moderateRPE 7-8. Challenging, but sustainable.
  • 2.Recovery60s @ lowActive recovery, RPE 3-4.
  • 3.Interval 290s @ moderate-highRPE 7-8. Push the pace/resistance.
  • 4.Recovery90s @ lowActive recovery, RPE 3-4.
  • 5.Interval 3120s @ highRPE 8. Hard effort.
  • 6.Recovery120s @ lowActive recovery, RPE 3-4.
  • 7.Interval 490s @ moderate-highRPE 7-8. Maintain intensity.
  • 8.Recovery90s @ lowActive recovery, RPE 3-4.
  • 9.Interval 560s @ moderateRPE 7-8. Strong finish.
  • 10.Recovery60s @ lowActive recovery, RPE 3-4.
cooldown

Cool-down

  • 1.Easy spin300s @ lowGradually decrease resistance and effort.

This session focuses on building power and endurance through a pyramid interval structure. We'll gradually increase the work duration and intensity, then descend back down, pushing your cardiovascular system and leg muscles.

Warm-up

Begin with a gentle spin to get the blood flowing and muscles ready. Focus on smooth, consistent pedaling.

Workout

The main set consists of pyramid intervals, increasing the work duration with each step up, and then decreasing it on the way down. Your effort level should climb with the duration, aiming for a challenging but sustainable pace during the work intervals, and active recovery during the rest.

Cool-down

Gradually reduce your effort and resistance to bring your heart rate down. Finish with some gentle stretching off the bike, focusing on your quadriceps, hamstrings, and glutes.

Coaching notes

  • RPE (Rate of Perceived Exertion): For work intervals, aim for an RPE of 7-8 out of 10. You should be breathing hard and finding it difficult to speak in full sentences.
  • Cadence: Maintain a cadence of 80-100 RPM during your work intervals. During recovery, keep it light and easy, around 60-70 RPM, focusing on active recovery.
  • Resistance: Adjust your resistance to hit the target RPE and cadence. Don't be afraid to add or remove resistance as needed throughout the intervals.
  • Form: Keep your core engaged, shoulders relaxed, and maintain a smooth, circular pedal stroke. Avoid bouncing in the saddle.

Scale it

  • Easier: Reduce the duration of the work intervals by 15-30 seconds, or slightly decrease the resistance during the work phases. You can also increase the recovery time between intervals.
  • Harder: Increase the duration of the work intervals by 15-30 seconds, or increase the resistance during the work phases while maintaining your target cadence. Reduce the recovery time slightly, ensuring it's still active.

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