Thirty-Thirty Pyramid
65 min · 48-58 TSS · IF 0.69 · 110-120% FTP · Zone 5+ (VO2max)
What this workout does
Sets of 30/30s that grow, peak, then shrink. The build teaches pacing, the peak set delivers the training load, and the shrinking back end lets you finish strong instead of cracked.
The pyramid shape front-loads pacing discipline and places the biggest set where you are warm but not yet cracked, maximizing quality minutes near maximal oxygen uptake. The short-short structure keeps oxygen demand high while the legs get brief relief. A structured way to grow 30/30 volume without a failed set.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. Sets of 6, 8 and 6 reps of (30s at 110-120% FTP / 30s easy) with 5min easy between sets. Cool down 15min.
Outside
Any uninterrupted stretch of road works with a 30s timer: 30s at 110-120% FTP, 30s easy. Follow the set sizes and trust the pyramid - once the peak set is done, the back half feels easier than the front.
Workout structure (65 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 6x - Effort 30s 115% - 30s 50% - 5m 55% 8x - Effort 30s 115% - 30s 50% - 5m 55% 6x - Effort 30s 115% - 30s 50% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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