I love teaching pyramid profiles in my classes and I find that it’s a ride that I return to again and again. The idea of the pyramid is quite simple and there are many different ways to create profiles using the basic premise.
With this particular profile, we are riding two pyramids with recoveries at the top and then again between each pyramid. If you have never used a pyramid profile before, you will notice that as you climb the pyramid, the timing of the intervals increases, until you reach the top and then as you descend, the timing decreases.
If you are able to, I always find it helpful to create a visual for your riders so that they can follow along — see this[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'] profile graphic included with the Profile.
The music can easily be changed out in this profile to incorporate your favorites, but I’ve used some of my favorite songs of the summer here in this profile. I hope you enjoy it!
3 x 4-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the third 4-minute interval
3 x 3-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the third 3-minute interval
3 x 2-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the third 2-minute interval
4,3,2 minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the 2-minute interval
4 x 30-second intervals with 1-minute recovery after each
5 minute cool down
3 x 4-minute interval goals and specifics:
1st 4-minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE or in the Light Red or Orange Zone if using VismoX or Stages IQ
30-second recovery or reset
2nd 4-minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st or in the Light Red or Orange Zone if using VismoX or Stages IQ
1-minute recovery or reset
3rd 4-minute interval should be ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd or in the Light Red or Orange Zone if using VismoX or Stages IQ
1-minute recovery or reset
3 x 3-minute interval goals and specifics:
1st 3-minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 4-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
30-second recovery or reset
2nd 3-minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
1-minute recovery or reset
3rd 3-minute interval should be ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
1-minute  recovery or reset
3 x 2-minute interval goals and specifics:
1st 2-minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 3-minute interval  or in the Dark Red if using VismoX or Stages IQ
30-second recovery or reset
2nd 2-minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
1-minute recovery or reset
3rd 2-minute interval should be ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
1-minute recovery or reset
4,3,2Â minute interval goals and specifics:
4-minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE or in the Orange if using VismoX or Stages IQ
30-second recovery or reset
3-minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4-minute interval or in the Light if using VismoX or Stages IQ
1-minute recovery or reset
2-minute interval should be ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3-minute interval  or in the Dark Red if using VismoX or Stages IQ
1-minute recovery or reset
4 x 30-second interval goals and specifics:
The 4 x 30-second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1-minute recovery  or in the Purple if using VismoX or Stages IQ
Recording of me teaching this profile on the Stages SC3 IC Bike
65-minute music mix that can be used when teaching this profile
Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
