Race Prep Turbo: Olympic Distance Pyramid Intervals

Session Overview

This 60-minute Olympic-distance-focused turbo session uses a power pyramid — ramping from Zone 3 tempo up to Zone 5 maximal efforts and back down — to build the race-specific power you need to produce a fast bike split. Advanced athletes preparing for an Olympic triathlon in the next 4–6 weeks will get the most from this session.

What You’ll Need

• Smart trainer or turbo trainer (power meter strongly recommended)
• Resistance mode preferred over ERG for the high-intensity blocks
• Cycling shoes, towel, and a fan — this session generates significant heat output

Warm-Up (12 minutes)

10 minutes easy Zone 1–2 spinning at 85–90 rpm. At minutes 8–10, include 3 x 10-second single-leg drills (left only, right only, left only) with normal pedalling in between. This activates your neuromuscular system for the high-power efforts ahead. Final 2 minutes: build from Zone 2 to Zone 3.

Main Set

Pyramid: each block separated by 1 minute of active Zone 1 recovery (keep the legs spinning — do not stop).

• 5 min @ Zone 3 (85–90% FTP / RPE 6/10)
• 4 min @ Zone 4 (95–100% FTP / RPE 7/10)
• 3 min @ Zone 4+ (103–108% FTP / RPE 8/10)
• 2 min @ Zone 5 (113–120% FTP / RPE 9/10)
• 1 min @ max effort (120%+ FTP / RPE 10/10)
• — 1 min active Zone 1 recovery —
• 2 min @ Zone 5 (113–120% FTP)
• 3 min @ Zone 4+ (103–108% FTP)
• 4 min @ Zone 4 (95–100% FTP)
• 5 min @ Zone 3 (85–90% FTP)

Cool-Down (10 minutes)

Easy Zone 1 spin — gradually drop cadence from 85 rpm to 70 rpm over 8 minutes. Spend the final 2 minutes at a complete crawl before dismounting. Stretch quads, hip flexors and calves off the bike.

Coaching Notes

• Use the 1-minute recoveries to practise aero position, breathing patterns and mental resets — not just to survive
• Without power, use RPE: Zone 3 = 6/10, Zone 4 = 7–8/10, Zone 5 = 9/10, max = 10/10
• Scale down: reduce each block by 1 minute and take 90-second recoveries between steps
• Scale up: complete a second full pyramid after a 3-minute full rest — total session approximately 90 minutes