Pyramid Turbo Trainer Intervals: 60-Minute Indoor Cycling Power Session

Pyramid interval sessions are one of the most effective ways to develop cycling power because they expose you to multiple intensity zones within a single session. As effort climbs and descends through the pyramid, your body must adapt to different energy systems — building both aerobic capacity and neuromuscular power. This 60-minute session is structured around FTP (Functional Threshold Power) percentages.

Session Overview

• Duration: 60 minutes
• Location: Indoor/Turbo
• Type: Intervals
• Level: Intermediate to Advanced
• Requires: Smart trainer or power meter recommended

Warm-Up (10 minutes)

• 10 minutes at 50–60% FTP — easy spinning, high cadence (90–95rpm)
• Include 2 x 30-second spin-ups at 100+ rpm to prime legs

Main Set: Pyramid Intervals (40 minutes)

The pyramid climbs from 2 minutes to 5 minutes, then descends back down. Rest periods are 50% of the work interval.

• 2 min @ 100% FTP, then 1 min @ 55% FTP
• 3 min @ 95% FTP, then 90 sec @ 55% FTP
• 4 min @ 90% FTP, then 2 min @ 55% FTP
• 5 min @ 85% FTP, then 2.5 min @ 55% FTP
• 4 min @ 90% FTP, then 2 min @ 55% FTP
• 3 min @ 95% FTP, then 90 sec @ 55% FTP
• 2 min @ 100% FTP, then 1 min @ 55% FTP

Total work: ~23 minutes. Total rest: ~12 minutes.

Cool-Down (10 minutes)

• 10 minutes at 45–55% FTP — light spinning to flush legs
• Finish with 2 minutes at very easy spin, cadence freewheel

Coaching Notes

• If you do not have FTP data, use RPE: 100% FTP = very hard but sustainable for 1 hour, 85% = comfortably hard
• Cadence during work intervals: 85–90rpm — maintain leg speed as power increases
• Do not start the descending pyramid at higher power than the ascending — fatigue will bite hard
• Ideal to run this session the day before a rest day

Why Pyramid Intervals Work for Triathletes

Triathlon cycling rarely involves sustained, perfectly even effort. Wind, terrain, and race dynamics mean you must be able to surge and recover. Pyramid intervals train precisely this ability — to push hard, recover partially, and push again. They also expose your aerobic and lactate systems to varied stimuli within a single session, maximising adaptation efficiency.