Ismanon's Pyramid Power

Workout - Ismanon's Pyramid Power

• 6.0km @ 4'40''/km
• 1.0km @ 3'40''/km
• 2min 30s rest
• 1.2km @ 3'35''/km
• 2min 30s rest
• 1.4km @ 3'30''/km
• 2min 30s rest
• 1.6km @ 3'25''/km
• 2min 30s rest
• 1.4km @ 3'30''/km
• 2min 30s rest
• 1.2km @ 3'35''/km
• 2min 30s rest
• 1.0km @ 3'40''/km
• 3.0km @ 5'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ismanons-pyramid-power-f4ea8aa8

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Ismanon shares strong training insights in HICE +100KM CORRIENDO ESTA SEMANA! (en ERASMUS). The core concepts are below so you can build today’s session around them. The full video has more detail on the complete programming.

Key points

• Split training structure: roughly 80% of weekly kilometres at easy aerobic intensity (70 to 80% of max HR), with 20% at hard effort.
• Pyramid intervals: repeats go from 1200 m up to 1600 m, then back down (1200 m, 1000 m), with 2 to 3 min recovery jogs between. Aim for 3:45 to 3:15 per km across the intervals.
• Long runs: weekend distances of 15 to 20 km at 4:40 and 4:19 per km respectively, at easy aerobic pace.
• Recovery and strength: daily massage gun work, contrast showers (hot and cold), mobility routines, plus core and plyometric work. Prioritize protein and creatine.
• Heart-rate zones: aerobic running between 135 and 155 bpm (with 170 bpm as max HR ceiling). Let heart rate guide effort.

Workout example (Monday)

1. Warm-up: 6 km at about 4:40 per km, relaxed.

2. Pyramid intervals (around 8 km total):

   • 1.2 km at 3:45 per km
   • 1.4 km at 3:30 per km
   • 1.6 km at 3:15 per km
   • 1.4 km at 3:30 per km
   • 1.2 km at 3:45 per km
   • 1.0 km at 4:00 per km

   Rest between each rep with a 2 to 3 minute easy jog.

3. Cool-down: 3 km at easy pace to bring heart rate down.

Total distance: roughly 18 km, combining threshold work and aerobic running.

Closing note

Try the pyramid session by adjusting distances and paces to match your aerobic zone. Use the Pacing app to dial it in. The point is balancing hard efforts with plenty of easy running, consistent strength work, and good recovery. Scale to your fitness and goals.

References

• HICE +100KM CORRIENDO ESTA SEMANA! (en ERASMUS)🤯 - YouTube (YouTube Video)