Interval Run workout guide
Running Pyramid Workout
Climb from a short effort to the longest, then come back down. Review the recovery placement and the complete Interval Pyramid timer.
What is a running pyramid?
A pyramid changes the length of the faster efforts as the session progresses. Interval Pyramid builds from one minute to four, then returns to one minute. A one-minute recovery separates adjacent efforts.
This Hard library workout suits runners who already include faster intervals in their plan and want a changing sequence to follow. The longest effort sits in the middle; the shorter steps on either side do not require a particular pace.
As an example of the wider work/recovery approach, CERG’s interval programmes alternate harder movement with easier recovery. The pyramid below is Interval Run’s own timer configuration; that source does not prescribe this particular sequence or establish a benefit unique to pyramids.
The exact workout sequence
Follow the rows in order. Repeat every step inside parentheses the stated number of times, including the recovery in each repeat.
| Step | Sequence | Time |
|---|---|---|
| 1 | 5 min warm-up | 5 min |
| 2 | 1 min work | 1 min |
| 3 | 1 min recovery | 1 min |
| 4 | 2 min work | 2 min |
| 5 | 1 min recovery | 1 min |
| 6 | 3 min work | 3 min |
| 7 | 1 min recovery | 1 min |
| 8 | 4 min work | 4 min |
| 9 | 1 min recovery | 1 min |
| 10 | 3 min work | 3 min |
| 11 | 1 min recovery | 1 min |
| 12 | 2 min work | 2 min |
| 13 | 1 min recovery | 1 min |
| 14 | 1 min work | 1 min |
| 15 | 5 min cool-down | 5 min |
- 5 min warm-up
- 1 min work
- 1 min recovery
- 2 min work
- 1 min recovery
- 3 min work
- 1 min recovery
- 4 min work
- 1 min recovery
- 3 min work
- 1 min recovery
- 2 min work
- 1 min recovery
- 1 min work
- 5 min cool-down
The app supplies timing and cues. It does not set your pace or a personal training plan.
See it in Interval Run
Review the changing effort lengths before starting. The final short effort leads directly into the cool-down. Adding another recovery after it would change the total time.
Take this workout with you
After downloading, find Interval Pyramid in the app’s Library.
Use this guide to review the sequence before you start.
Set it up on iPhone and Apple Watch
Find Interval Pyramid in Library. Start it there or add it to your saved workouts to customize it. To follow a saved version on Apple Watch, sync it from your iPhone. Opening a workout link does not itself start or save a session.
Questions about pyramid intervals
Is a pyramid based on distance or time?
Either format can be described as a pyramid, but this template is entirely timed. It has no fixed distance or pace target.
Is there a recovery after the last effort?
There is no separate recovery there. The last one-minute effort is followed by the five-minute cool-down.
Should the shorter intervals be faster?
The timer changes duration rather than prescribing speed. Use your training plan to choose effort for each step instead of assuming every shorter interval should be a sprint.
How is this different from Speed Ladder?
The bundled Speed Ladder starts with shorter efforts and has a different warm-up and peak interval. Compare both exact sequences before choosing.