Pyramid intervals are a structured interval session where the duration (or distance) of work intervals increases progressively to a peak, then decreases symmetrically — for example 1-2-3-4-3-2-1 minutes, with recovery between each. This format provides variety, develops both speed and endurance within one session, and is mentally engaging because no two intervals are identical. The ascending phase builds toward the longest effort while fresh; the descending phase challenges you to maintain quality as fatigue accumulates. Pyramids are popular in running, cycling and rowing training.
Key points
- Work intervals rise to a peak, then fall
- E.g. 1-2-3-4-3-2-1 minutes
- Develops speed and endurance together
- Mentally engaging — varied efforts