Cycling Session

Wednesday Windtrainer Workout: UltraFit’s Pyramid Intervals

Pyramid intervals are a great way to expose your body to a range of training stimuli and intensities. This version is no exception. This session is great for triathletes, road cyclists, and mountain bikers.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from an article in Issue 96 of UltraFit Magazine, written by Andrew Hamilton.

UltraFit’s Pyramid Intervals

  • 10min WU Level II;
  • 7min Level III, 1min Level I RI;
  • 5min Level IV, 1min Level I RI;
  • 3min Level V, 1min Level I RI;
  • 1min Level V+, 1min Level I RI;
  • 3min Level V, 1min Level I RI;
  • 5min Level IV, 1min Level I RI;
  • 7min Level III;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a ten-minute Warm Up (WU) riding at Level II.

The main set is made up of seven reps that get progressively short, then longer; whilst your intensity gets progressively higher, then lower to match the duration of the rep. After all but the final rep takes a one-minute Rest Interval (RI) riding at Level II.

Start with your first rep riding for seven minutes at Level III. The second rep is for five minutes at Level IV, the third rep at Level V for three minutes and the shortest duration is the fourth rep which is only one minute long, but at Level V+.

The fifth rep is a lower intensity from the previous rep at Level V but is back out to three minutes long. Next up is five minutes at Level IV, and the final rep is seven minutes long at Level III again.

Complete a Cool Down (CD) for ten minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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