Pyramids
Pyramids ramp up to your maximum pace and then bring you back down. Once you hit that top zone, stay strong, it is all down hill from there.
60 minutes.
Summary
Steps
Warm-up
7 minutes
2 minutes @ Zone 2
2 minutes @ Zone 3
2 minutes @ Zone 4
1 minute @ Zone 5
2 minutes @ Zone 4
2 minutes @ Zone 3
2 minutes @ Zone 2
4 minutes rest
2 minutes @ Zone 2
2 minutes @ Zone 3
2 minutes @ Zone 4
1 minute @ Zone 5
2 minutes @ Zone 4
2 minutes @ Zone 3
2 minutes @ Zone 2
4 minutes rest
2 minutes @ Zone 2
2 minutes @ Zone 3
2 minutes @ Zone 4
1 minute @ Zone 5
2 minutes @ Zone 4
2 minutes @ Zone 3
2 minutes @ Zone 2
4 minutes rest