Pyramid Interval Workout

• Warm-up for 3-5 minutes
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 2 minutes
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 2 minutes
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• Stop Here if you're just doing a 20 minute interval workout
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 2 minutes
• 40-to-60 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• 30-to-45 seconds high intensity activity
• DO NOTHING & REST or Do a low intensity activity for 1 minute
• Stop Here if you're just doing a 30 minute interval workout

Here's An Example of a Pyramid Interval Workout…

• Warm-up for 3-5 minutes
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 2 minutes
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 2 minutes
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Stop Here if you're just doing a 20 minute interval workout
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 30 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 2 minutes
• Ride a stationary bike FAST for 60 seconds
• Ride a stationary bike SLOW for 1 minute
• Ride a stationary bike FAST for 45 seconds
• Ride a stationary bike SLOW for 1 minute
• Stop Here if you're just doing a 30 minute interval workout

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