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Spin pyramid power climb

This indoor cycling session features a challenging pyramid interval structure designed to build sustained power and endurance.

Illustration for the Spin pyramid power climb spin workout
45 min ~450 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 @ lightGradually increase resistance and cadence.
main

Pyramid Intervals

  • 1.Interval 1 - On120s @ challenging (RPE 7-8)Sustained power, heavy breathing.
  • 2.Interval 1 - Off120s @ lightActive recovery.
  • 3.Interval 2 - On180s @ challenging (RPE 7-8)Maintain power, focus on breathing.
  • 4.Interval 2 - Off180s @ lightActive recovery.
  • 5.Interval 3 - On240s @ challenging (RPE 7-8)Longest effort, focus on pacing.
  • 6.Interval 3 - Off240s @ lightActive recovery, prepare for descent.
  • 7.Interval 4 - On180s @ challenging (RPE 7-8)Push through, maintain form.
  • 8.Interval 4 - Off180s @ lightActive recovery.
  • 9.Interval 5 - On120s @ challenging (RPE 7-8)Final hard push.
  • 10.Interval 5 - Off120s @ lightActive recovery before cool-down.
cooldown

Cool-down

  • 1.Gradual Cool-down Spin300s @ very lightSlowly decrease intensity and resistance.
  • 2.Off-bike stretching120s @ bodyweightFocus on quads, hamstrings, glutes.

This session focuses on building sustained power and improving your ability to push through longer, challenging efforts. We'll be working through a pyramid structure, progressively increasing the duration of our work intervals, then bringing them back down.

Warm-up

Start with a steady, easy spin to get your legs moving and blood flowing. Gradually increase your resistance to prepare for the main workout. Focus on smooth, circular pedal strokes.

Workout

The main set consists of a pyramid interval structure. Each 'on' segment will be performed at a challenging but sustainable effort level, aiming for a perceived exertion (RPE) of 7-8 out of 10. During the 'off' segments, reduce resistance and recover actively with light spinning.

  • Interval 1: 2 minutes 'on', 2 minutes 'off'
  • Interval 2: 3 minutes 'on', 3 minutes 'off'
  • Interval 3: 4 minutes 'on', 4 minutes 'off'
  • Interval 4: 3 minutes 'on', 3 minutes 'off'
  • Interval 5: 2 minutes 'on', 2 minutes 'off'

Focus on maintaining consistent power output and cadence during your 'on' intervals. Your 'off' intervals are for recovery, but keep the pedals moving to flush out lactic acid.

Cool-down

Gradually decrease your intensity and resistance over the next 5-7 minutes. Allow your heart rate to come down naturally. Finish with some light stretching off the bike, focusing on quads, hamstrings, and glutes.

Coaching notes

  • Pacing is key: For the 'on' intervals, you should be breathing heavily and finding it difficult to hold a conversation, but not so hard that you can't complete the entire duration. This isn't an all-out sprint; it's a sustained, powerful effort.
  • Resistance and Cadence: Experiment with your resistance to find a sweet spot where you can maintain a cadence of 80-95 RPM during your 'on' intervals without bouncing in the saddle or grinding too slowly. If you're struggling to maintain form, your resistance might be too high or too low.
  • Hydration: Keep water close by and sip regularly throughout the workout, especially during your recovery periods.

Scale it

  • Easier: Reduce the duration of the 'on' intervals by 30-60 seconds, or slightly decrease the resistance during the 'on' periods. You can also add an extra minute to each 'off' segment for more recovery.
  • Harder: Increase the resistance during your 'on' intervals, aiming for a slightly higher RPE (8-9). You could also shorten your 'off' intervals by 30-60 seconds, or add another round of the 2-minute interval at the end of the pyramid.

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