Originally Posted by
DannoXYZ
Here's what one type of pyramid I do: 1-2-3-5-3-2-1 minutes
1 - minute @ 98-99% of all-out sprint effort, steady 32-35mph, HR goes from 125 -> max at the end
rest, I prefer to rest by HR down to 120-125bpm (60% MHR)
2 - minutes @ 97%, steady @ 28-30mph, HR 125 -> max
rest to 120-125bpm (60% MHR)
3 - minutes @ 95% steady @ 29mph, HR 125-> max
rest to 120-125bpm (60% MHR)
5 -minutes @ 92-93%, steady @ 27mph, HR 125 -> max
rest to 120-125bpm (60% MHR)
then go back down in reverse.
Just a question since you gave mph values. For say a 3 minute interval are you doing as hard as you can go while seated and cranking on the pedals for the time (say like a 3 minute TT pace) or do you go all out stand and sprint and rip the **** out of the bike for as long as you can (say like a 3 minute sprint pace) and by the end of 3 minutes you end up going 4 mph with all your effort but your dead? Surely after a 5 minute interval I couldnt do 27mph unless it was a TT style pacing.
Just confused if it is literally all you have from start to finish which would surely lead to almost a crawl after a couple of minutes or is it maximal effort for a sustained amount of time you can keep. Thanks