VO2 pyramid 8-7-6-5-4 · Blocks

4×8 (the workhorse)

#Threshold

1:10:00

0.87IF

89TSS

30/15 (max time >90% VO2)

#VO2Max

1:05:30

0.91IF

91TSS

#Tempo

1:15:00

0.79IF

77TSS

4×4 (Norwegian classic)

#VO2Max

56:15

0.87IF

70TSS

#Threshold

1:26:00

0.83IF

98TSS

Classic endurance

#Endurance

2:20:00

0.67IF

104TSS

Cruise intervals 4×8'

#Threshold

1:03:00

0.89IF

82TSS

#VO2Max

54:00

0.88IF

70TSS

Easy run + strides

#Endurance

53:00

0.83IF

61TSS

#Recovery

50:00

0.49IF

20TSS

High-cadence flush

#Recovery

40:00

0.45IF

14TSS

Long ride + LT1 intervals

#Endurance

3:34:00

0.71IF

178TSS

Low-cadence strength endurance

#Endurance

1:26:00

0.69IF

68TSS

Long endurance (3h)

#Endurance

3:25:00

0.67IF

155TSS

Progressive endurance

#Endurance

2:20:00

0.67IF

105TSS

Classic tempo blocks

#Tempo

1:27:00

0.75IF

82TSS

Long continuous tempo

#Tempo

1:27:00

0.78IF

89TSS

Tempo + low-cadence inserts

#Tempo

1:23:00

0.73IF

73TSS

Progressive tempo

#Tempo

1:12:00

0.77IF

71TSS

Long tempo (3h)

#Tempo

3:32:00

0.79IF

219TSS

Tempo with threshold finish

#Tempo

1:19:00

0.77IF

77TSS

Micro-interval tempo

#Tempo

1:22:00

0.78IF

83TSS

Norwegian I-3 — 5×15

#Tempo

1:52:00

0.81IF

123TSS

3×12 over-under

#Threshold

1:24:00

0.83IF

97TSS

40' sub-threshold

#Threshold

1:10:00

0.84IF

83TSS

Race-pace threshold (low cadence)

#Threshold

1:30:00

0.85IF

109TSS

Threshold with fast starts

#Threshold

1:10:00

0.85IF

85TSS

Long ride + threshold finish

#Threshold

3:15:00

0.74IF

180TSS

Norwegian 20×3

#Threshold

1:40:00

0.92IF

140TSS

#Threshold

1:42:00

0.82IF

115TSS

Threshold with surges — 5×10

#Threshold

1:30:00

0.94IF

132TSS

Norwegian 7×3 with steady floats

#Threshold

1:47:00

0.83IF

122TSS

#VO2Max

1:08:15

0.89IF

90TSS

Fast-start 4×5 (Rønnestad)

#VO2Max

1:00:15

0.87IF

76TSS

#VO2Max

1:00:15

0.87IF

76TSS

3×9 (high-volume VO2)

#VO2Max

1:10:15

0.88IF

90TSS

VO2 + threshold combo

#VO2Max

1:16:15

0.84IF

89TSS

Long ride + repeated VO2

#VO2Max

2:30:00

0.80IF

159TSS

Norwegian 6×6 with surge starts

#VO2Max

1:22:15

0.89IF

109TSS

VO2 pyramid 8-7-6-5-4

#VO2Max

1:06:15

0.90IF

90TSS

Neuromuscular sprints

#Sprint

1:12:48

0.82IF

82TSS

Standing starts (torque)

#Sprint

56:38

0.79IF

59TSS

Anaerobic 30/30 all-out

#Sprint

51:08

0.92IF

72TSS

Anaerobic 1-minute efforts

#Sprint

1:01:08

0.81IF

67TSS

Lactate tolerance 90"

#Sprint

1:00:38

0.79IF

63TSS

Sprint endurance (repeatability)

#Sprint

55:08

0.91IF

76TSS

Attack simulation (surge + hold)

#Sprint

1:06:08

0.85IF

80TSS

Short steep climb repeats

#Sprint

1:12:08

0.78IF

74TSS

Micro-sprints in Z2

#Sprint

1:51:12

0.74IF

102TSS

#Sprint

1:15:08

0.83IF

87TSS

#Threshold

47:00

0.69IF

37TSS

Time-crunched threshold — 45'

#Threshold

46:20

0.86IF

57TSS

Pacing execution — 4×6'

#Threshold

1:06:00

0.80IF

70TSS

3-min all-out CP test

#Test

42:00

0.79IF

44TSS

CP field test — 3' + 12'

#Test

1:24:00

0.78IF

85TSS

5-min maximal (power at VO2max)

#Test

44:00

0.76IF

42TSS

Max heart rate test — 3×3'

#Test

53:00

0.81IF

58TSS

#Recovery

35:00

0.68IF

27TSS

#Endurance

1:30:00

0.83IF

104TSS

Progression run

#Tempo

1:00:00

0.88IF

77TSS

#Tempo

1:03:00

0.85IF

76TSS

Threshold 6×5'

#Threshold

1:02:00

0.90IF

83TSS

#Threshold

45:00

0.84IF

53TSS

400s — 12 reps

#VO2Max

54:00

0.89IF

72TSS

Over-unders 3×9'

#Threshold

59:00

0.88IF

76TSS

Long run + threshold finish

#Endurance

1:40:00

0.86IF

123TSS

Short-short 3×13×30/15

#VO2Max

1:03:15

0.92IF

90TSS

Threshold with fast starts

#Threshold

1:03:00

0.89IF

84TSS

Threshold 2×20'

#Threshold

1:16:00

0.89IF

100TSS

#Endurance

2:00:00

0.83IF

137TSS

#VO2Max

1:05:30

0.88IF

85TSS

VO2 with hard starts

#VO2Max

55:30

0.87IF

70TSS

Return to running

#Recovery

41:00

0.66IF

30TSS

#Endurance

26:00

0.75IF

25TSS

Hill repeats 8×45"

#Sprint

43:00

0.85IF

52TSS

Easy technique swim

#Recovery#swim

21:24

0.78IF

22TSS

#Recovery#swim

21:42

0.77IF

21TSS

#Endurance#swim

39:23

0.85IF

48TSS

Long aerobic pull

#Endurance#swim

41:21

0.84IF

48TSS

Continuous 1500

#Endurance#swim

35:29

0.85IF

42TSS

#Tempo#swim

39:34

0.89IF

52TSS

Descending 100s

#Tempo#swim

33:05

0.87IF

41TSS

#Threshold#swim

35:27

0.91IF

49TSS

#Threshold#swim

37:34

0.90IF

51TSS

#VO2Max#swim

28:05

0.94IF

41TSS