3 ramps + 3 (100%)

• Cycling
• 1h 15mTime
• 79Stress
• 0.79Intensity
• 115Popularity

About this workout

This session features a solid tempo structure with bursts of effort at 100% FTP, perfect for developing your aerobic durability while preparing for those mid-week group rides. Incorporate these 3 ramps of high-intensity intervals to build your capacity for sustained efforts when the pace picks up or during critical race moments.

Workout structure

• 10 min @ 60-75% (60-75w)
• 4 min @ 75% (75w)
• 4 min @ 80% (80w)
• 4 min @ 85% (85w)
• 3X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 75% (75w)
• 2 min @ 50% (50w)
• 4 min @ 75% (75w)
• 4 min @ 80% (80w)
• 4 min @ 85% (85w)
• 3X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 75% (75w)
• 2 min @ 50% (50w)
• 4 min @ 75% (75w)
• 4 min @ 80% (80w)
• 4 min @ 85% (85w)
• 3X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 75% (75w)
• 2 min @ 50% (50w)
• 5 min @ 75-60% (75-60w)