Anaerobic

FTP ramp test

  • Cycling
  • 44mTime
  • 70Stress
  • 0.98Intensity
  • 85Popularity

About this workout

The FTP ramp test is a classic way to gauge your anaerobic capacity, pushing you through sustained efforts to find your true power threshold. This session is a must for cyclists looking to boost their sprinting power and lactate tolerance, making it ideal for sharpening your kick in races or closing gaps during group rides.

jonaspeisker

Workout structure

  • Warm-Up 10 min @ 40-80% (40-80w)
  • 5 min @ 46% (46w)
  • 1 min @ 52% (52w)
  • 1 min @ 58% (58w)
  • 1 min @ 64% (64w)
  • 1 min @ 70% (70w)
  • 1 min @ 76% (76w)
  • 1 min @ 82% (82w)
  • 1 min @ 88% (88w)
  • 1 min @ 94% (94w)
  • 1 min @ 100% (100w)
  • 1 min @ 106% (106w)
  • 1 min @ 112% (112w)
  • 1 min @ 118% (118w)
  • 1 min @ 124% (124w)
  • 1 min @ 130% (130w)
  • 1 min @ 136% (136w)
  • 1 min @ 142% (142w)
  • 1 min @ 148% (148w)
  • 1 min @ 154% (154w)
  • 1 min @ 160% (160w)
  • 10 min @ 52% (52w)