Quick DIY Ramp Test

• Cycling
• 26mTime
• 81Stress
• 1.37Intensity
• 265Popularity

About this workout

This quick DIY ramp test pushes your limits with 2 × 30 seconds at a savage 238.1% FTP, building that critical kick for closing gaps and raw sprinting power. Perfect for assessing your anaerobic capacity and setting benchmarks for future training or race-day performance.

Workout structure

• 4 min @ 48-60% (48-60w)
• 1 min @ 71% (71w)
• 1 min @ 95% (95w)
• 1 min @ 119% (119w)
• 1 min @ 95% (95w)
• 4 min @ 48-36% (48-36w)
• 30 sec @ 48% (48w)
• 30 sec @ 60% (60w)
• 30 sec @ 71% (71w)
• 30 sec @ 83% (83w)
• 30 sec @ 95% (95w)
• 30 sec @ 107% (107w)
• 30 sec @ 119% (119w)
• 30 sec @ 131% (131w)
• 30 sec @ 143% (143w)
• 30 sec @ 155% (155w)
• 30 sec @ 167% (167w)
• 30 sec @ 179% (179w)
• 30 sec @ 191% (191w)
• 30 sec @ 202% (202w)
• 30 sec @ 214% (214w)
• 30 sec @ 226% (226w)
• 2X
  • 30 sec @ 238% (238w)
• 5 min @ 43% (43w)