Tempo

ASD-SPeS[1h15]: Ramp Test for Ae

  • Cycling
  • 1h 15mTime
  • 58Stress
  • 0.68Intensity
  • 81Popularity

About this workout

This tempo workout features a classic ramp test approach, including 2 × 5 min intervals at 83% FTP to help you gauge your endurance and aerobic capabilities. Perfect for mid-week training, it builds the aerobic durability you need for those sustained efforts in group rides and time trials.

Sscafidi

Workout structure

  • Warm-Up 5 min @ 30-50% (30-50w)
  • 5 min @ 50% (50w) 90 rpm
  • 5 min @ 53% (53w) 90 rpm
  • 5 min @ 55% (55w) 90 rpm
  • 5 min @ 60% (60w) 90 rpm
  • 5 min @ 63% (63w) 90 rpm
  • 5 min @ 65% (65w) 90 rpm
  • 5 min @ 68% (68w) 90 rpm
  • 5 min @ 70% (70w) 90 rpm
  • 5 min @ 73% (73w) 90 rpm
  • 5 min @ 75% (75w) 90 rpm
  • 5 min @ 78% (78w) 90 rpm
  • 5 min @ 80% (80w) 90 rpm
  • 5 min @ 83% (83w) 90 rpm
  • Cooldown 5 min @ 83-30% (83-30w) 90 rpm