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Oxygenaddict's Triple Pyramid

5min from 50 to 70% FTP
3x 25sec @ 90% FTP,
30sec @ 55% FTP
2min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
2min @ 100% FTP
1min @ 55% FTP
3min @ 100% FTP
1min @ 55% FTP
2min @ 100% FTP
1min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
3min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
2min @ 100% FTP
1min @ 55% FTP
3min @ 100% FTP
1min @ 55% FTP
2min @ 100% FTP
1min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
3min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
2min @ 100% FTP
1min @ 55% FTP
3min @ 100% FTP
1min @ 55% FTP
2min @ 100% FTP
1min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
2min 15sec from 55 to 40% FTP
5min from 50 to 70% FTP3x 25sec @ 90% FTP,
30sec @ 55% FTP2min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP3min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP3min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP3min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP3min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP3min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min 15sec from 55 to 40% FTP
Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 29m

Z2: 3m

Z3: 1m

Z4: 27m

Z5: -

Z6: -

49%
4%
2%
45%
0%
0%

Author: Rob Wilby (Team Oxygenaddict)

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
- - -
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.
- -
3 mins easy spin recovery between sets
- - - -
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.
- - -
Heart rate only users:
Complete session with HARD efforts in HR zone 4.
- - -
Easy spin cool down for the rest of the session.

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