Nudge your lactate threshold using pyramid intervals with constant gearing

03 29 11'

Written by Gwen

1 Comment


I’m a low cadence rider and have been working at increasing leg speed by pedaling a higher cadence in a moderately big gear. I find this pyramid interval with constant gearing challenging and beneficial. It also nudges my lactate threshold and VO2max.

After warming up, begin the interval with a cadence of 85 rpm. Every 60 seconds, maintain your gearing and increase your cadence by 5 rpm. Increase cadence three times on the minute (85 rpm to 90 rpm to 95 rpm – ascending the pyramid)). Then reverse the interval by three times decreasing the cadence by 5 rpm every 60 seconds (95rpm to 90 rpm to 85 rpm – descending the pyramid).

Recovery spin for 5 minutes and repeat for a total of three intervals.

You’ll find over 20 high impact cycling workouts in the Training and Coaching the Competitive Cyclist CE course by Tyrone Holmes, a competitive cyclist and USA Cycling level 2 coach.

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Comments on: "Nudge your lactate threshold using pyramid intervals with constant gearing" (1)

  1. Greg said:
    March 29, 2011 at 7:55 pm

    Thanks, will have to work the pyramid. My only pyramid has been that killer hill on the Pace Bend loop. It’s a good workout with a lakeside stretch as reward.