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Paul Shanley Pyramids

7min from 50 to 70% FTP
2min @ 50% FTP
4x 15sec @ 140% FTP,
45sec @ 50% FTP
3min @ 50% FTP
3min @ 90% FTP
2min @ 100% FTP
1min @ 115% FTP
2min @ 100% FTP
3min @ 90% FTP
5min @ 50% FTP
3min @ 90% FTP
2min @ 100% FTP
1min @ 115% FTP
2min @ 100% FTP
3min @ 90% FTP
5min @ 50% FTP
3min @ 90% FTP
2min @ 100% FTP
1min @ 115% FTP
2min @ 100% FTP
3min @ 90% FTP
3min @ 50% FTP
8min from 70 to 40% FTP
7min from 50 to 70% FTP2min @ 50% FTP4x 15sec @ 140% FTP,
45sec @ 50% FTP3min @ 50% FTP3min @ 90% FTP2min @ 100% FTP1min @ 115% FTP2min @ 100% FTP3min @ 90% FTP5min @ 50% FTP3min @ 90% FTP2min @ 100% FTP1min @ 115% FTP2min @ 100% FTP3min @ 90% FTP5min @ 50% FTP3min @ 90% FTP2min @ 100% FTP1min @ 115% FTP2min @ 100% FTP3min @ 90% FTP3min @ 50% FTP8min from 70 to 40% FTP
Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 30m

Z2: 6m

Z3: 18m

Z4: 12m

Z5: 3m

Z6: 1m

43%
9%
26%
17%
4%
1%

Author: Paul Shanley

A 15 minute warm up including 4 x 15 second sprints and then the main set starts. This is a series of 3 x 11 minute pyramids just below, at and just over your ftp. Focus on keeping at your preferred race cadence throughout the session.

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