Workout Modifiers

Pyramid/Ladder/“Criss-Cross”
Suicides: same pace, less rest OR faster pace, same rest
Sitting/Standing
Uphill/Downhill/Flat
Cadence: low (<80 RPM) OR high (>110 RPM)
Descend: across repeats OR within (“progression”)
Over/Unders
Rest: long/short/none, fast/slow, static/active
Straight/Sets/“Hot Lap”
Pacing: Steady/Even vs. Peak & Fade vs. Fast finish
Surges