Jump rope pyramid workout

A jump rope pyramid workout climbs to a peak and comes back down. Pyramid 50–200 runs seven rounds of 50, 100, 150, 200, 150, 100 and 50 jumps, 800 in all, with 30 s of rest between rounds. Each round ends when you reach its count, not when a clock runs out. At 100 to 120 jumps a minute, the whole session takes about 10 to 11 minutes. The top round is 200 jumps, about 2 minutes at 100 a minute, so it suits you once you can keep the rope turning for a minute or two, trips included.

How it works

• Seven rounds: 50, 100, 150, 200, 150, 100 and 50 jumps.
• 800 jumps in all: 300 on the way up, 200 at the top, 300 on the way down.
• 30 s of rest after every round but the last: six rests, 3 minutes in all.
• A round ends when you reach its count. A trip doesn’t end it: you start again and finish the count.
• At 100 jumps a minute, the jumping takes 8:00. At 120, it takes 6:40. With the rests, that’s 11:00 or 9:40.

Because the rounds are counted, speed doesn’t add work. A faster pace finishes each round sooner and brings the rest earlier.

How to do it

1. Warm up for a few minutes, or run the warm-up.
2. Choose your pace for the 200, not the 50. Beginners usually sit near 90 to 100 jumps a minute, trained jumpers near 120 to 140. Use your 200 pace from the first round.
3. Keep the way up easy. The 50 and the 100 should leave you able to talk. Race them and the 200 costs more.
4. Split the 200 in your head into four 50s, all at the same rhythm.
5. Use the 30 s rests: a few steps, loose arms, long breaths out. With 5 s left, be back in place with the rope behind your heels.
6. Hold your cadence on the way down. The rounds get shorter, so if you have something left, spend it on the last 100 and the last 50.

All the way through, stay light on the balls of your feet and jump just high enough for the rope to pass. Wrists turn the rope, elbows stay close. Breathe on a steady rhythm through the long rounds.

Make it easier or harder

To make it easier:

• Lower the peak: 50, 100, 150, 100 and 50 is 450 jumps.
• Rest longer, 45 or 60 s.
• Slow down to 90 or 100 jumps a minute and let the trips happen: each round waits for its count.
• Use a slower rope. A beaded or thick PVC rope is easier to time than a thin speed cable.

To make it harder:

• Cut the rest to 20 s, then 15 s.
• Raise the peak: from 50 up to 250 and back is 1,250 jumps.
• Speed up to 130 or 140 jumps a minute.
• Make every round unbroken, and start the round over if you trip.
• Use a heavy rope. The same 800 jumps ask far more of your shoulders.

In the app

In Jump Rope Protocol, Pyramid 50–200 is one of the workout presets on Today. The app counts every jump with your AirPods, Powerbeats or Apple Watch, so each round ends on its own when you reach its count, and the rest starts. A countdown puts you on the rope, and the voice calls the rounds, the rest and the time left. The app tracks your cadence, your longest unbroken streak and your trips, shows your heart rate live with a Bluetooth strap, estimates calories and saves the session to Apple Health. You can adjust its settings before you start. The presets are part of Pro, paid once, with no subscription.

This page’s timer runs in your browser. A browser can’t count jumps, so there you count each round yourself and tap Done when it’s over.