Sprint Pyramid
55 min · 30-37 TSS · IF 0.61 · All-out (sprint) · Zone 7 (Neuromuscular)
What this workout does
Sprints that climb from 10 to 20 seconds and back down. The longer middle efforts stretch your sprint endurance, the short ones keep peak speed sharp.
The 10s reps train pure peak speed, while the 20s centerpiece stretches sprint endurance - the ability to hold near-maximal output as anaerobic stores drain. Riding up and back down the pyramid touches every part of the sprint duration curve in one session. Keep the recoveries full so quality never drops.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. Sprints of 10s, 15s, 20s, 15s, 10s - all-out, with 4min full recovery between. Cool down 15min.
Outside
A straight, open road with good sight lines. Sprint all-out for the stated seconds off a countdown timer, then roll easy for 4min. Treat the 20s middle sprint as the centerpiece - pace the start so you can finish it.
Workout structure (55 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% - Sprint 10s 150% - 4m 55% - Sprint 15s 150% - 4m 55% - Sprint 20s 150% - 4m 55% - Sprint 15s 150% - 4m 55% - Sprint 10s 150% - 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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