Some explanation of my Spinning jargon -

For a pyramid - I would do building like 15 secs of speed/recovery then 20 seconds of speed, then 30, then 40  and then come back down 30 seconds of speed and recovery, then 20 and recovery,and then 15 and recoveryOr I would do it building with gear too - for example a lot of gear and 15 seconds of fast climbing, then lower the gear a few and do 20 seconds of speed on a lighter hill, then a little less gear and 30 seconds of speed etc.For 15 on 15 off -    I do random stuff to the music - 15 second sprint then 15 second recovery, then climb on a hill and do a 20 second sprint and 20 second recoveryPushes would be when we are climbing and then do a little more with speed just to mix it up and make it more challengingSurges and sprints give it your all 1,2,3 with speed is up to the participant.  So level one is fast (uncomfortable you are moving here), level 2 is even faster and 3 is your all out sprint everything you got.  So its up to the people what their levels are but the whole songwe are fast and uncomfortable