FTP ramp test 30sec

• Cycling
• 18mTime
• 66Stress
• 1.47Intensity
• 76Popularity

About this workout

This Kolie Moore FTP ramp test is a straightforward yet savage way to assess your anaerobic capacity in just 19 minutes. Perfect for pushing your limits and determining your top-end punch, it's an essential tool for fine-tuning your performance for group rides and races alike.

Workout structure

• 5 min @ 40% (40w)
• 30 sec @ 50% (50w) 80-90 rpm
• 30 sec @ 63% (63w) 80-90 rpm
• 30 sec @ 75% (75w) 80-90 rpm
• 30 sec @ 88% (88w) 80-90 rpm
• 30 sec @ 100% (100w) 80-90 rpm
• 30 sec @ 113% (113w) 80-90 rpm
• 30 sec @ 125% (125w) 80-90 rpm
• 30 sec @ 138% (138w) 80-90 rpm
• 30 sec @ 150% (150w) 80-90 rpm
• 30 sec @ 163% (163w) 80-90 rpm
• 30 sec @ 175% (175w) 80-90 rpm
• 30 sec @ 188% (188w) 80-90 rpm
• 30 sec @ 200% (200w) 80-90 rpm
• 30 sec @ 213% (213w) 80-90 rpm
• 30 sec @ 225% (225w) 80-90 rpm
• 30 sec @ 238% (238w) 80-90 rpm
• 30 sec @ 250% (250w) 80-90 rpm
• 5 min @ 40% (40w) 80-90 rpm