Rob Wilby (Team Oxygenaddict)
Oxygenaddict's Triple Pyramid
Warm up: (10 mins total)
5 mins easy spin, gradually increase effort
3 mins as 30s fast effort, 30s easy recovery
2 mins very easy spin
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Main set: (30 mins total)
3x (1,2,3,2,1) min HARD effort (top Z4 FTP effort) off 1 minute easy spin recovery. Efforts in aero position if possible.
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3 mins easy spin recovery between sets
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Power meter users:
HARD efforts at 100% FTP for each interval.
Use power as your key metric, even if you are also using a heart rate monitor.
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Heart rate only users:
Complete session with HARD efforts in HR zone 4.
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Easy spin cool down for the rest of the session.
bike