Workouts» TRI247.com Pro Workouts » Paul Shanley Pyramids7min 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% FTPView watts Enter 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% FTPWorkout overviewDuration: 1h 10mStress points: 81Zone distributionZ1: 30mZ2: 6mZ3: 18mZ4: 12mZ5: 3mZ6: 1m 43% 9% 26% 17% 4% 1%Author: Paul ShanleyA 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. Download workout More workouts like thisFAQ: How to use custom workouts in Zwift? Back to top