Heart Rate Training Workout for Cyclists: Pyramid Sets

Goal: To Improve Performance & Resting Heart Rate

Whether you’re lifting weights, running track or cycling the street, if you keep using the same old workout routine, plateaus are bound to happen. The human muscular system constantly works to adapt itself to the physical stresses being placed upon it. This is why it’s important to keep the body guessing by changing up the intensity, resting time, and resistance level of your workouts. Here are two intense workouts that you can use to push your strength to new heights.

Cycle Workout: Pyramid Sets 



  • Setting: Bike path with few to no stops/obstacles

  • Heart Rate Intensity (Active Phase): 80% to 100% (maximum effort)

  • Heart Rate Intensity (Resting Phase): 50%

  • NOTE: If you're unsure of how to determine and/or use your heart rate training zones, check out our section on heart rate training before you begin this workout.

  • Recovery Time: Resting Phases are between 1-2 minutes


Pyramid Sets Breakdown


Follow the workout in this order:

Warm-up ride:

  • 10 to 20 minutes

  • 50% to 60% intensity (heart rate zone 1)


Active Phase:

  • 8 minutes

  • 90% - 100% intensity (heart rate zone 4-5)


Resting Phase:

  • 4 minutes

  • 50% intensity (heart rate zone 1)


Active Phase:

  • 4 minutes

  • 95% intensity (heart rate zone 5)


Resting Phase:

  • 2 minutes

  • 50% intensity (heart rate zone 1)


Active Phase:

  • 2 minutes

  • 90% intensity (heart rate zone 4-5)


Resting Phase:

  • 1 minute

  • 50% intensity (heart rate zone 1)


Active Phase:

  • 1 minute

  • 85% intensity (heart rate zone 4) 


Resting Phase:

  • 30 seconds

  • 50% intensity heart rate zone 1)


Active Phase:

  • 1 minute

  • 80% intensity (heart rate zone 4)


Resting Phase:

  • 2 minutes

  • 50% intensity (heart rate zone 1)


Active Phase:

  • 8 minutes

  • 90-100% intensity (heart rate zone 4-5)


Let us know how your workout goes!

Have a workout to share with us? Let us know in the comments section below -- we'd love to hear from you!

#TrainWithHeart
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Robert
Wednesday, June 29th, 2016 at 3:25AM
https://www.youtube.com/watch?v=7eZpsPV6XsA
Joanne Keaney
Friday, January 22nd, 2016 at 6:58PM
I am 71 years old. I want to bring my fitness level and keep it to 100 by doing interval training on a stationery bicycle for 30 min. only. My maximim heart rate is about 159. Stationery bike is about the only thing I can do right now due to arthritis in knees and bilateral rotator cuff tears. Thanks. Joanne5649@icloud.com
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