Pyramid Interval
The pyramid interval is a progressive HIIT protocol ascending and descending (10-20-30-40-50-40-30-20-10 sec), varying intensity over about 8 minutes.
Updated
Introduction
The pyramid interval is a HIIT protocol that progressively varies effort duration in an ascending then descending pattern. The classic 10-20-30-40-50-40-30-20-10 second structure with 10 seconds rest between each level creates an intensity ramp up followed by a ramp down. This format provides psychological variety that helps maintain mental engagement.
Protocol Structure
- Classic pattern: 10-20-30-40-50-40-30-20-10 sec work.
- Rest: 10 seconds between each level.
- Total duration: approximately 8 minutes.
Structure Variations
- Short pyramid: 10-20-30-20-10 (~4 min).
- Long pyramid: up to 60 sec peak (~12 min).
- Inverse pyramid: start with longest interval.
Practical Application
- 5-10 min warm-up.
- Constant relative intensity each level.
- Choose a simple exercise for immediate starts.
Benefits
- Variety prevents boredom.
- Develops both aerobic and anaerobic systems.
- Mentally more accessible than constant effort.
Target Audience
Suits all levels. Excellent for weight loss and VO2max development.
Diagrams and illustrations
Pyramid Interval illustration
HIIT Protocol exercise targeting full body.