One-Hour Workout: Base-Building Bike Trainer Pyramids

  • By Jené Shaw
  • Published Jan 7, 2014
  • Updated Mar 9, 2016 at 4:02 PM UTC
Photo: Nils Nilsen

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from the coaching team at TriBy3 Multisport based in Brooklyn, N.Y. It’s meant to be done on an indoor trainer, and if you have a power-based trainer or power meter, you can use your power zones. Otherwise do this workout with percentage zones of threshold heart rate. (Need help finding your zones? Find out how here)

“This is a pyramid workout, where we’ll be spending a lot of time working in Zone 3 — just a little over what you should be comfortable doing aerobically, but nothing that’s going to go over your lactate threshold and move you towards anaerobic work,” says coach Erik Reitinger. “For January, this is a perfect workout to use when working on build an aerobic base or when looking to push yourself beyond your typical ‘easy ride.’”

RELATED: Trainer Speed Workout


5 min in Zone 1/2
5 min in Zone 4a
5 min in Zone 2

Main Set

4 min at 85%
3 min at 90%
2 min at 95%
1 min at 105%
and reverse back (2 min, 3 min, 4 min)

3 min recovery in Zone 1

4 min at 85%
3 min at 90%
2 min at 95%
1 min at 115%
and reverse back (2 min, 3 min, 4 min)

RELATED: Short-Course Trainer Session


5 min easy spin

More one-hour workouts.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

FILED UNDER: Bike / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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