Bundled workout guide
Running Pyramid Workout
This pyramid climbs from a one-minute effort to four minutes, then comes back down. See the exact recovery placement and app setup.
What is this workout?
A pyramid workout changes the length of each faster interval as the session progresses. The Interval Run template goes up from one to four minutes, then back down to one; one-minute recovery intervals separate the faster steps.
The Interval Run template takes 32 min in total, including its warm-up and cool-down. The timed steps below describe the bundled app configuration, not a personal training prescription.
Choose the workout and effort that fit your experience and training plan. Stop if something feels wrong; consult a qualified professional about health concerns.
The workout structure
Here is the exact sequence stored in the current Interval Run workout library.
| Effort number | Faster interval | Recovery after |
|---|---|---|
| 1 | 1 min | 1 min |
| 2 | 2 min | 1 min |
| 3 | 3 min | 1 min |
| 4 | 4 min | 1 min |
| 5 | 3 min | 1 min |
| 6 | 2 min | 1 min |
| 7 | 1 min | None |
- 5 min warm-up
- 1 min
- 1 min recovery
- 2 min
- 1 min recovery
- 3 min
- 1 min recovery
- 4 min
- 1 min recovery
- 3 min
- 1 min recovery
- 2 min
- 1 min recovery
- 1 min
- 5 min cool-down
Total timer duration: 32 min.
See it in Interval Run
This is the actual bundled workout card, with the app’s own diagram and timing summary.
The full in-app workout library and advanced workout authoring require Interval Run Pro. With Pro, you can also use the advanced builder to make a timer with the same structure.
Set it up on iPhone and Apple Watch
- In the Workout Library, find Interval Pyramid and review its seven faster intervals.
- With Pro, start the bundled workout or create work steps of 1, 2, 3, 4, 3, 2, and 1 minute.
- Put a one-minute recovery after each work step except the last; add a five-minute warm-up and cool-down.
- Save the workout and sync it to Apple Watch if desired.
After saving a workout on iPhone, sync it to Apple Watch to follow its timing without carrying your phone. Voice cues and haptics announce interval changes.
A detail to check before running
The final one-minute effort leads directly into the cool-down. Adding another recovery changes the template’s total duration.
Use the timers as a guide to the structure; your training plan determines the effort and recovery that suit you.