Pyramid interval workout timer
A pyramid workout climbs up and back down: sprints of 20, 30, 45 and 60 seconds, then 45, 30 and 20 again. Recovery grows with each sprint. The timer calls every change, so you just run.
↑ Start the timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Sprint | 20s | 14–18 km/h8.5–11 mph | 1% |
| Rest | 60s | — | 0% |
| Sprint | 30s | 14–18 km/h8.5–11 mph | 1% |
| Sprint | 45s | 14–18 km/h8.5–11 mph | 1% |
| Rest | 90s | — | 0% |
| Sprint | 60s | 14–18 km/h8.5–11 mph | 1% |
| Rest | 2:00 | — | 0% |
Rounds: 7
Why it works
Changing the length of each effort trains both speed and staying power in one session. It also keeps the workout interesting, with a clear halfway point to aim for.
Who it's for
Intermediate runners who find fixed intervals boring and want a new challenge.
Questions
Should every sprint be the same speed?
Try to hold the same speed all the way. The 60-second peak will be the hardest, and the way back down feels like a reward.
How long is the workout?
About 12 minutes of intervals. Add a 5-minute warm-up and cool-down.
Can I make it easier?
Slow down on the longer sprints, or walk instead of standing during the recoveries.
Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.