Reverse Pyramid Session

Cycling, April 30, 2025

This session is great for improving your threshold power and top-end speed.

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.

Reverse Pyramid Session

  • 10min Warm Up Level II;
  • 4min Level IV, 1min Level II RI;
  • 3min Level IV, 1min Level II RI;
  • 2min Level V, 1min Level II RI;
  • 1min Level V, 1min Level II RI;
  • 2min Level V, 1min Level II RI;
  • 3min level IV, 1min Level II RI;
  • 4min Level IV, 1min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of ten minutes of easy riding at Level II.

The main set starts with four minutes of riding at Level IV, prior to a one-minute Rest Interval (RI) at Level II. Then three minutes riding at Level IV, followed by a one-minute Rest Interval (RI) at Level II. The next rep is two minutes long at Level V, prior to a one-minute Rest Interval (RI) at Level II. The last rep prior to climbing up the other side of the inverted pyramid is one minute long at Level V, with only a one-minute Rest Interval at Level II. So far we've descended down 4-3-2-1 minute all with a one-minute Rest Interval at Level II. We now climb up 2-3-4min (at Level V, IV & IV respectively) each with a one-minute Rest Interval between them at Level II.

Conclude the ride with ten minutes of riding at Level II for your Cool Down.

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 coachray@coachray.nz and 021 348 729.

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Originally Published: https://www.coachray.nz/2016/08/24/wednesday-windtrainer-workout-reverse-pyramid-session/ 

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