Pyramid Intervals - Set One Powered by Spokes Coaching The Goal Of This Session: is to improve maximal power output, mainly targeting the anaerobic system Usual 20 minute warm-up 4x (15 sec hard 45 sec easy), 3x (1 min hard 2 min easy), 2x (5 min hard 6 min easy). During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session. 5 minute cool-down For more information on structured workouts visit https://www.rgtcycling.com/training/ Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/