A Pyramid Set is generally referred to as any exercise where an athlete first gradually ramps up the intensity, speed, effort, power, heart rate, etc and then gradually ramps back down over a similar period of time as the ramp up, thus forming pyramid pattern. Pyramid sets don’t have to be continuous, they can also be broken up with rest in between. For example, a runner may perform a workout starting with 400m, rest, 800m, rest, 1,600m, rest, 3,200m, rest and then ramp down with the same distances as the ramp up. A pyramid 1,500 yard swim session could be a broken down into the following. First, a ramp up of 50y, 100y, 150y, 200y and 250y and then followed by a ramp down of 250y, 200y, 50y, 100y and 50y.
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