Pyramids

This is a 45 minutes sweat-inducing ride with 2 loops increasing difficulty; focusing on resistance mostly, but with 3 sets of surges for leg speed work. Each loop is a set of 3 accelerations then working into a big hill (pyramid) of graded difficulty - the kick is that you don't rest after the top of the pyramid, but gradually step the work level back down.

Warm/up flat road about 5'.

Loop 1.

• Seated flat 2'
• Accelerate 30" (add a couple rpm with the legs)
• Seated flat 1'
• Accelerate 30"
• Seated flat 1'
• Standing flat 2'
• Recovery seated flat 30"

• Jumps on flat 2' (level 1 of pyramid)
• Seated climb 2' (level 2 of pyramid)
• Standing climb 2' (heavy - level 3 of pyramid)
• Take resistance up again and surge 20"
• Standing climb 2'
• Seated climb 2' (level 2 of pyramid)
• Standing flat 2' (level 1 of pyramid).

Loop 2.

• Seated climb 2'
• Accelerate 30" (add a couple rpm with the legs)
• Seated flat 1'
• Accelerate 30"
• Seated climb 1'
• Standing climb 2'
• Recovery seated flat 1.30"

• Jumps on flat 2' (level 1 of pyramid)
• Seated climb 2' (level 2 of pyramid)
• Standing climb 2' (heavy - level 3 of pyramid)
• Take resistance up again and surge 20"
• Standing climb 2' (moderate-heavy - level 3 of pyramid)
• Seated climb 2' (level 2 of pyramid)
• Standing flat 2' (level 1 of pyramid).

Recovery

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