Sprint 4 – Pyramid of Ladders Start in 1:00 Next 5 Ladders make up a pyramid A ladder is made up of rungs; each rung is 2 mins long Ladder 1 has 2 rungs Ladder 2 has 3 rungs Ladder 3 had 4 rungs Ladders 4 & 5 then get shorter 3, 2 rungs A ladder gets harder as you climb each rung 5 min Warm up, 28 min pyramid, 2 min cool-down TOTAL 35:00 5 4 3 2 1

Now Start in 30 secs Next Warm Up: Next Rep 1/4 Gear Small 16 Time 2 mins very easy 1 min easy spin 100+ 1 min easy spin 120+ 1 min very easy Next Rep 1/4 Gear Small 16 Time 2:00 Effort % 50% RPM Detail Gentle warm-up 5 4 3 2 1

Now Rep 1/4 Gear Small 16 Time 2:00 Effort % 50% RPM Detail Gentle warm-up Next Rep 2/4 Gear Small 16 Time 1:00 Effort % 70% RPM 100+ Detail Warm-up 5 4 3 2 1

Now Rep 2/4 Gear Small 16 Time 1:00 Effort % 70% RPM 100+ Detail Warm-up Next Rep 3/4 Rear Small 16 Time 1:00 Effort % 80% RPM 120+ Detail Warm-Up 5 4 3 2 1

Now Rep 3/4 Rear Small 16 Time 1:00 Effort % 70% RPM 120+ Detail Warm-up Next Rep 4/4 Rear Small 16 Time 1:00 Effort % 50% RPM Detail Easy 5 4 3 2 1

Now 1 Minute Recovery Small 15, Easy Spin Next 1st of 5 in the Pyramid: 2 mins easy 2 mins moderate Next Rep Ladder 1, 1/7 Gear Big 16 Time 2 mins Effort % 70% RPM Detail Keep a steady 70% effort 10 8 6 4 2

Keep 80% effort before moving onto Ladder 2 of 7 Now Rep Ladder 1, 1/2 Gear Big 16 Time 2 mins Effort % 70% RPM Detail Keep a steady 70% effort Next Rep Ladder 1, 2/2 Gear Big 14 Time 2 mins Effort % 80% RPM Detail Keep 80% effort before moving onto Ladder 2 of 7 10 8 6 4 2

Keep 80% effort before moving onto No, 2 step of 7 Next Rep Now Rep Ladder 1 2/2 Gear Big 14 Time 2 mins Effort % 80% RPM Detail Keep 80% effort before moving onto No, 2 step of 7 Next Rep Ladder 2 1/3 Gear Big 16 Time 2 mins Effort % 70% RPM Detail Keep 70% effort 10 8 6 4 2

Now Rep Ladder 2, 1/3 Gear Big 16 Time 2 mins Effort % 70% RPM Detail Keep 70% effort Next Rep Ladder 2, 2/3 Gear Big 14 Time 2 mins Effort % 80% RPM Detail Keep 80% effort 10 8 6 4 2

A hard 90% effort for this last rung Now Rep Ladder 2, 2/3 Gear Big 14 Time 2 mins Effort % 80% RPM Detail Keep 80% effort Next Rep Ladder 2, 3/3 Gear Big 11 Time 2 mins Effort % 85% RPM Detail A hard 90% effort for this last rung 10 8 6 4 2

A hard 90% effort for this last rung Next Rep Ladder 3, 1/4 Gear Now Rep Ladder 2, 3/3 Gear Big 11 Time 2 mins Effort % 90% RPM Detail A hard 90% effort for this last rung Next Rep Ladder 3, 1/4 Gear Big 16 Time 2 mins Effort % 70% RPM Detail Back to 70% for ladder 3 of 3 10 8 6 4 2

Now Rep Ladder 3, 1/4 Gear Big 16 Time 2 mins Effort % 70% RPM Detail Back to 70% for ladder 3 of 5 Next Rep Ladder 3, 2/4 Gear Big 14 Time 2 mins Effort % 80% RPM Detail Up to 80% for this rung 10 8 6 4 2

Now Rep Ladder 3, 2/4 Gear Big 14 Time 2 mins Effort % 80% RPM Detail Up to 80% for this rung Next Rep Ladder 3, 3/4 Gear Big 11 Time 2 mins Effort % 85% RPM Detail A full 90% effort 10 8 6 4 2

A max 100% for the full 2 min; this is the hardest step Now Rep Ladder 3, 3/4 Gear Big 11 Time 2 mins Effort % 85% RPM Detail A full 90% effort Next Rep Ladder 3, 4/4 Gear Big 11 Time 2 mins Effort % 90% RPM Detail A max 100% for the full 2 min; this is the hardest step 10 8 6 4 2

A max 100% for the full 2 min; this is the hardest step Next Rep Now Rep Ladder 3, 4/4 Gear Big 11 Time 2 mins Effort % 90% RPM Detail A max 100% for the full 2 min; this is the hardest step Next Rep Ladder 4, 1/3 Gear Big 16 Time 2 mins Effort % 70% RPM Detail A steady 70% effort for this ladder 10 8 6 4 2

A relatively easy 70% effort. Next Rep Ladder 4, 2/3 Gear Big 14 Time Now Rep Ladder 4, 1/3 Gear Big 16 Time 2 mins Effort % 70% RPM Detail A relatively easy 70% effort. Next Rep Ladder 4, 2/3 Gear Big 14 Time 2 mins Effort % 80% RPM Detail A step up to 80% effort 10 8 6 4 2

A solid 90% stepping up from the last rung Now Rep Ladder 4, 2/3 Gear Big 14 Time 2 mins Effort % 80% RPM Detail A step up to 80% effort Next Rep Ladder 4, 3/3 Gear Big 11 Time 2 mins Effort % 85% RPM Detail A solid 90% stepping up from the last rung 10 8 6 4 2

A step-up again to a hard 90% effort Next Rep Ladder 5, 1/2 Gear Big 11 Time 2 mins Effort % 90% RPM Detail A step-up again to a hard 90% effort Next Rep Ladder 5, 1/2 Gear Big 16 Time 2 mins Effort % 70% RPM Detail A relatively easy 70% effort. 10 8 6 4 2

A relatively easy 70% effort. For the start of your last ladder Next Now Rep Ladder 7, 1/2 Gear Big 16 Time 2 mins Effort % 70% RPM Detail A relatively easy 70% effort. For the start of your last ladder Next Rep Ladder 7, 2/2 Gear Big 14 Time 2 mins Effort % 80% RPM Detail A step up to 80% effort for the last rung before cool down 10 8 6 4 2

A step up to 80% effort for the last rung before cool down Next Rep Now Rep Ladder 5, 2/2 Gear Big 14 Time 2 mins Effort % 80% RPM Detail A step up to 80% effort for the last rung before cool down Next Rep Cool Down Gear Big 14 Time 4 mins Effort % 50% RPM Detail A well deserved cool-down 10 8 6 4 2

Sprint 4 was brought to you by 2 minute cool down Small 16 easy spin Well done!! Sprint 4 was brought to you by www.tigerfrog.co.uk 10 8 6 4 2