Anaerobic

Female Ramp Test

  • Cycling
  • 49mTime
  • 410Stress
  • 2.24Intensity
  • 40Popularity

About this workout

The Female Ramp Test pushes your anaerobic limits with intense 30-second efforts at 180% FTP, perfect for building the kick to close gaps in races. Use this FTP ramp test to gauge your top-end punch and boost your raw sprinting power for those critical moments in competition.

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Workout structure

  • 5 min @ 75% (75w)
  • 2:30 min @ 90% (90w)
  • 2:30 min @ 105% (105w)
  • 1 min @ 120% (120w)
  • 1 min @ 60% (60w)
  • 2 min @ 135-142% (135-142w)
  • 1 min @ 60% (60w)
  • 30 sec @ 180-195% (180-195w)
  • 30 sec @ 195% (195w)
  • 2 min @ 60% (60w)
  • 30 sec @ 180-210% (180-210w)
  • 30 sec @ 210% (210w)
  • 10 min @ 60% (60w)
  • 1 min @ 100% (100w)
  • 1 min @ 115% (115w)
  • 1 min @ 130% (130w)
  • 1 min @ 145% (145w)
  • 1 min @ 160% (160w)
  • 1 min @ 175% (175w)
  • 1 min @ 190% (190w)
  • 1 min @ 205% (205w)
  • 1 min @ 220% (220w)
  • 1 min @ 235% (235w)
  • 1 min @ 250% (250w)
  • 1 min @ 265% (265w)
  • 1 min @ 280% (280w)
  • 1 min @ 295% (295w)
  • 1 min @ 310% (310w)
  • 1 min @ 325% (325w)
  • 1 min @ 340% (340w)
  • 1 min @ 355% (355w)
  • 1 min @ 370% (370w)
  • 1 min @ 385% (385w)