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Spin pyramid power intervals

This indoor cycling session will challenge your endurance and power with a series of pyramid intervals, building and then decreasing intensity to improve your cardiovascular fitness.

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 cycling300s @ lightRPE 3-4, cadence 80-90 RPM

main

Main Workout: Pyramid Intervals

1.Hard effort60s @ moderate-heavyRPE 7-8
2.Active recovery60s @ lightRPE 3-4
3.Hard effort90s @ moderate-heavyRPE 7-8
4.Active recovery90s @ lightRPE 3-4
5.Hard effort120s @ heavyRPE 8
6.Active recovery120s @ lightRPE 3-4
7.Hard effort90s @ moderate-heavyRPE 7-8
8.Active recovery90s @ lightRPE 3-4
9.Hard effort60s @ moderate-heavyRPE 7-8
10.Active recovery180s @ lightExtended active recovery
11.Hard effort60s @ moderate-heavyRPE 7-8
12.Active recovery60s @ lightRPE 3-4
13.Hard effort90s @ moderate-heavyRPE 7-8
14.Active recovery90s @ lightRPE 3-4
15.Hard effort120s @ heavyRPE 8
16.Active recovery120s @ lightRPE 3-4
17.Hard effort90s @ moderate-heavyRPE 7-8
18.Active recovery90s @ lightRPE 3-4
19.Hard effort60s @ moderate-heavyRPE 7-8

cooldown

Cool-down

1.Easy cycling300s @ very lightRPE 2-3, gradually decrease resistance

Warm-up

Start with a gentle spin to get the blood flowing and prepare your muscles for the work ahead. Focus on smooth, circular pedal strokes and gradually increase your cadence. This is about waking up your body, not pushing hard.

Cadence: Aim for 80-90 RPM.
Effort: Easy, conversational pace (RPE 3-4).

Workout

Today's main set uses pyramid intervals. We'll increase the duration of hard efforts, followed by a decrease, to build stamina and power. The recoveries are active, allowing you to prepare for the next push.

Pyramid Structure: Each 'peak' of the pyramid will test your ability to sustain higher power for longer durations.
Effort Focus: During the work intervals, push yourself to a challenging, but sustainable, level (RPE 7-8). During recovery, drop to RPE 3-4.
Resistance: Increase resistance for work intervals to create a feeling of sustained effort, like climbing a gradual hill or fighting a headwind.

Cool-down

Gradually reduce your effort and resistance to bring your heart rate down. Focus on smooth, easy pedaling. This helps your body recover and prevents stiffness.

Effort: Very easy, RPE 2-3.
Cadence: Maintain a comfortable, easy spin (80-90 RPM).
Stretching: Once off the bike, perform some light, static stretches for your quads, hamstrings, and glutes.

Coaching notes

Throughout the workout, remember to maintain good posture on the bike: relaxed shoulders, light grip on the handlebars, and an engaged core. Your pedal stroke should be active, pushing down and pulling up, engaging both sides of your legs. Listen to your body – if an effort feels too intense, dial it back slightly. The goal is consistent effort, not burnout.

Scale it

Easier: Reduce the duration of the work intervals by 15-30 seconds, or increase the duration of the recovery intervals by 15-30 seconds. You can also slightly decrease the resistance during the harder efforts.
Harder: Increase the resistance during the hard intervals, making the efforts feel more challenging without compromising your form. You can also slightly shorten the recovery intervals, or add an extra minute to the peak interval.

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