During interval training, what is the purpose of 'pyramiding' or progressing rate and rest?

• A. To maximize rest time
• B. To gradually increase stimulus and lactate tolerance, then vary rest to manage fatigue
• C. To keep the same pace
• D. To confuse athletes

Answer: (B)

Pyramiding in interval training is about progressive overload of both effort and recovery. By gradually increasing pace or workload across intervals, you push the body to tolerate higher lactate and sustain higher efforts. Then varying the rest periods lets you control fatigue so you can keep quality reps and train both the ability to perform at high intensity and the ability to recover between efforts. This approach builds sprint capacity and lactate tolerance without simply extending rest or keeping a single pace. Resting longer than needed reduces the stimulus, staying at the same pace doesn’t introduce progressive overload, and the goal isn’t to confuse athletes.