Anaerobic Ramp 1

• Cycling
• 1h 3mTime
• 62Stress
• 0.77Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 3 × 60 seconds at 120.5% FTP, designed to build your raw sprinting power and lactate tolerance—perfect for closing gaps during group rides or powering through race kicks. Incorporate this anaerobic ramp into your routine to boost your top-end punch and prepare for those gnarly moments on the road.

Workout structure

• 5 min @ 43-54% (43-54w)
• 10 min @ 55-65% (55-65w)
• 5 min @ 65-74% (65-74w)
• 1 min @ 121-135% (121-135w)
• 3X
  • 3 min @ 43-54% (43-54w)
  • 1 min @ 121-135% (121-135w)
• 3 min @ 43-54% (43-54w)
• 1 min @ 121-135% (121-135w)
• 3 min @ 43-54% (43-54w)
• 1 min @ 121-135% (121-135w)
• 3 min @ 43-54% (43-54w)
• 1 min @ 121-135% (121-135w)
• 3 min @ 43-54% (43-54w)
• 15 min @ 55-74% (55-74w)