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Pyramid Intervals!

5/13/2017

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As promised yesterday, on Snapchat (@kcp487), here's a quick overview of my "Pyramid Interval" ride. It's fairly simple to follow, makes the time go by unbelievably quick, and will give you a killer workout! Intervals like this will help you develop awesome speed, power, and ability to recover quickly. For each of the following interval periods, your goal is to go "all-out," for the interval, then strive to make a full recovery during the down time.

For your intervals - hit them hard, with resistance. They should feel like a 9 or 9.5 out of 10 on the rate of perceived exerciton scale. Work them with resistance! I'd rather see you pushing 75-85 rpm, with a high power output over going 120+ rpm with low power.

The workout
  • ​Warm up for a good 10-15 minutes using moderate resistance and a cadence of 80-90.
  • Interval :30 / Recovery 2:00
  • Interval :45 / Recovery 1:30
  • Interval 1:00 / Recovery 1:00
  • Interval 1:30 / Recovery :45
  • Interval 2:00 / Recovery :30
  • Interval :30 / Recovery 2:00
  • Interval :30 / Recovery 2:00
  • Interval :30 / Recovery 2:00
  • Interval :30 / Recovery 2:00
  • Interval :30 / Recovery 2:00​
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    Author

    Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.

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Photos used under Creative Commons from daveynin, Ania Mendrek, woodleywonderworks, Dru Bloomfield - At Home in Scottsdale, rafiq s, GreggMP, A-Part of Life
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