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 |
|---|---|---|---|
| Warm-up | 90s | 5–6 km/h3–3.5 mph | 0% |
| Warm-up | 90s | 7.5–9 km/h4.5–5.5 mph | 1% |
| 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% |
| Cool-down | 3:00 | 5–6 km/h3–3.5 mph | 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.