Intervals that grow, peak, then shrink — up one side of the mountain and down the other
The Pyramid
- Indoor cycling
- Mixed ability
- 45 min
- Works for 8–25
- 1 instructor
- Effort 4/5
- Spin studio
- intervals
- pyramid
- endurance
- threshold
Kit: Bikes, towels, water. No extra kit.
Base Camp
Setup: Members on light resistance, flat road. Timer or clock where you can see it — this class lives and dies on honest interval lengths.
How it works: Five minutes easy spin while you sell the shape of the ride: intervals of one, two, then three minutes going up, then two and one coming down, with recovery matching the work you just did. The trick you want them to hear twice — the way down is not easier, because tired legs make small hills tall. Finish the warm-up with two 20-second cadence lifts to prime the legs.
What to say
- “Learn the shape now: one, two, three, two, one.”
- “Every interval earns its own recovery — take all of it.”
- “Set your climbing gear in your head before we start.”
Easier
Skip the cadence lifts and roll easy to the first interval.
Harder
Lifts at 30 seconds with a touch more road.
The Way Up — 1 and 2
Setup: Seated work at a road that pushes back. Standing optional from the two-minute step onward.
How it works: One minute strong, one minute easy. Then two minutes strong, two minutes easy. The one-minute step should feel almost too easy to count — that is correct, it is bait. Coach pacing hard here: the two-minute step at the same effort as the one, not more. Use the recoveries to preview the peak.
What to say
- “Ride the one-minute like you'll meet it again on the way down — because you will.”
- “Same effort each step, just held for longer.”
- “RPE seven: strong words, short sentences.”
Easier
Take the two-minute step at the one-minute step's resistance and just hold the rhythm.
Harder
Recoveries at a rolling road instead of flat — never fully free.
The Peak — 3 Minutes
Setup: The big track queued. Riders choose seated or standing for each minute of the peak.
How it works: Three minutes at the top of the pyramid, then three minutes full recovery. Break it into thirds out loud: first minute settle in, second minute hold on, third minute lift half a notch to the summit. Count the last fifteen seconds down together. Then cut the road away completely and let them coast — the full three minutes of recovery is part of the programme, not a mercy.
What to say
- “Minute one settles, minute two holds, minute three lifts.”
- “Pick a point on the wall and ride to it.”
- “Recovery is coming and it's long — spend everything but your form.”
Easier
Peak at the two-minute step's effort — finishing it is the achievement.
Harder
Final 30 seconds standing with one extra gear.
The Way Down — 2 and 1
Setup: Same roads as the way up. Tired legs, so watch form — bouncing hips and gripping hands are your downgrade signals.
How it works: Two minutes strong, two minutes easy, then one minute strong to finish the pyramid. Say the honest thing before it starts: these are the same steps as twenty minutes ago, but they will not feel like it. The final one-minute is the whole story of the class — everyone can be brave for sixty seconds, and they know exactly what a minute costs now. Close the block with two minutes of easy spinning before the cooldown proper.
What to say
- “Same hill as before — only you have changed.”
- “Two-minute step: find the rhythm from the way up and borrow it.”
- “Last sixty seconds: this is the best effort in the room all week.”
Easier
Descend one road lighter than you climbed — match the shape, not the resistance.
Harder
Final minute standing, last 15 seconds at your best sustainable surge.
Down the Mountain
Setup: Resistance off, lights up slowly, warmest track of the playlist.
How it works: Three minutes easy spin, watching breath come down the pyramid too. Off the bikes: calves on the pedal, quads at the saddle, chest opener across the bars, seated hamstring reach — 25 seconds each. Finish with the shape one last time: hands trace the pyramid in the air, up and down, on one long breath each way.
What to say
- “You met the same intervals twice tonight and beat them both times.”
- “Longest exhale on the stretch — sixty seconds of brave earns it.”
- “Next week the peak grows to four minutes — you're ready for it.”
Music: Steady ~128bpm playlist throughout. Put your most relentless track on for the 3-minute peak — it is the only interval long enough to need carrying.
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