Tag Archives: pyramid profi

Let it Go Cycling Mix/Pyramid Profile

12 Jul

Tonight’s profile is a pretty simple and popular one.  We’re going to climb to the top of the pyramid, and then back down.

My folks really appreciate it when I give them a visual, so here is what I came up with to help them visualize the ride:


After a proper warmup, you will go through each “block” two times before going to the next.  For example, the first block looks like this:

  1. 15 seconds: seated flat
  2. 15 seconds: fast flat
  3. 15 seconds: seated climb
  4. 15 seconds: jumps on a hill (4 ct.)
  5. 15 seconds: standing climb

Then go through the sequence again:

  1. 30 seconds: seated flat
  2. 30 seconds: fast flat
  3. 30 seconds: seated climb
  4. 30 seconds: jumps on a hill (4 ct.)
  5. 30 seconds: standing climb

As you climb the pyramid, the times increase and as you descend, the times decrease.

As far as recovery goes, feel free to take them during your seated/standing flats.

  • SEF=Seated flat
  • FF=Fast flat
  • SEC=Seated climb
  • JOH=Jumps on a hill
  • STF=Standing flat
  • ST ATTACK=Standing attack (Add resistance, pick up the pace!)
  • NOTE: The sprints on the last two blocks are seated.  The first two (1:00 and :45- and even the next block’s :30 are more “accelerations” than true sprints.

Here is the playlist that goes with the profile:


I hope you will have as much fun with this one as I will!  I know my explanation was brief, so message me if you have questions about the profile.  🙂

Have a fantastic weekend!

%d bloggers like this: