Gym Pyramid Session
The session is so-called because you go up one side and down the other. As you climb the pyramid the effort increases with the most difficult part of the session being in the middle. Once you peak the session gradually becomes easier. At this point you have the choice of calling it a day or starting up another pyramid.
Gym Bike
10 minute warm-up. Set the resistance to something that is comfortable for you to spin your legs at but offers a little resistance. If the readout shows you're spinning your legs at 70 rpm then try and keep it between 65 and 75 (whatever it says keep it between a similar range).
1st minute - maintain the warm-up speed for 50 seconds. For the final 10 seconds ramp up your effort taking the rpm readout to between 75 - 85 (or higher if you want).
2nd minute - drop back to your warm-up speed for 40 seconds then 20 seconds at the higher pace.
3rd minute - warm-up pace for 30 seconds then hard for 30 seconds.
Now the hard work starts.
4th minute - warm-up pace for 20 seconds then hard for 40 seconds
5th minute - warm-up pace for 10 seconds then hard for 50 seconds
Congratulations you are at the top of the pyramid - if you want to get off here then well done and pick up the rest of the workout further down the page. If you're still with me let's head down the other side.
6th minute - warm-up pace for 20 seconds then hard for 40 seconds
7th minute - warm-up pace for 30 seconds then hard for 30 seconds
Well done - it only gets easier from here.
8th minute - warm-up pace for 40 seconds then hard for 20 seconds
9th minute - warm-up pace for 50 seconds then hard for 10 seconds
10th minute - warm-up pace for a full minute
If you're pushed for time or simply want to do something else because you're too knackered then congratulations. If you thought that was too easy then go do it again.
Next phase is to head over the rowing machine quickly and row for a Kilometre quite quickly. If you want to row longer then go for it - if you're only doing half the pyramid session then go to 500m or whatever is comfortable. The idea is to keep your heart rate up.
Once you've done the rowing head back to the bike and start again and either spin your legs at warm-up pace for a minute before going back up the pyramid or start straight back up immediately.
Remember that this is your session so it will last as long as you want it to. You set the resistance and speed you want to do it. Even just doing the twenty minute version with the warm-up and one full pyramid will have you sweating so go for it.
Now, if you're interested, you can leave the gym and head into the pool for more of the same......
Gym Bike
10 minute warm-up. Set the resistance to something that is comfortable for you to spin your legs at but offers a little resistance. If the readout shows you're spinning your legs at 70 rpm then try and keep it between 65 and 75 (whatever it says keep it between a similar range).
1st minute - maintain the warm-up speed for 50 seconds. For the final 10 seconds ramp up your effort taking the rpm readout to between 75 - 85 (or higher if you want).
2nd minute - drop back to your warm-up speed for 40 seconds then 20 seconds at the higher pace.
3rd minute - warm-up pace for 30 seconds then hard for 30 seconds.
Now the hard work starts.
4th minute - warm-up pace for 20 seconds then hard for 40 seconds
5th minute - warm-up pace for 10 seconds then hard for 50 seconds
Congratulations you are at the top of the pyramid - if you want to get off here then well done and pick up the rest of the workout further down the page. If you're still with me let's head down the other side.
6th minute - warm-up pace for 20 seconds then hard for 40 seconds
7th minute - warm-up pace for 30 seconds then hard for 30 seconds
Well done - it only gets easier from here.
8th minute - warm-up pace for 40 seconds then hard for 20 seconds
9th minute - warm-up pace for 50 seconds then hard for 10 seconds
10th minute - warm-up pace for a full minute
If you're pushed for time or simply want to do something else because you're too knackered then congratulations. If you thought that was too easy then go do it again.
Next phase is to head over the rowing machine quickly and row for a Kilometre quite quickly. If you want to row longer then go for it - if you're only doing half the pyramid session then go to 500m or whatever is comfortable. The idea is to keep your heart rate up.
Once you've done the rowing head back to the bike and start again and either spin your legs at warm-up pace for a minute before going back up the pyramid or start straight back up immediately.
Remember that this is your session so it will last as long as you want it to. You set the resistance and speed you want to do it. Even just doing the twenty minute version with the warm-up and one full pyramid will have you sweating so go for it.
Now, if you're interested, you can leave the gym and head into the pool for more of the same......