Pyramid Intervals!

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​