FTP Ramp Test - Non-Elite Male - with warmup

• Cycling
• 20mTime
• 26Stress
• 0.88Intensity
• 55Popularity

About this workout

The FTP Ramp Test, modeled after the Kolie Moore protocol, features short, intense efforts to push your anaerobic limits and gauge your true power. This brutal test is essential for determining your sustainable effort for group rides and TTs, setting the stage for future training gains.

Workout structure

• 5 min @ 30% (30w)
• 5 min @ 35% (35w)
• 24 sec @ 40% (40w)
• 24 sec @ 44% (44w)
• 24 sec @ 48% (48w)
• 24 sec @ 52% (52w)
• 24 sec @ 56% (56w)
• 12 sec @ 60% (60w)
• 12 sec @ 62% (62w)
• 12 sec @ 64% (64w)
• 12 sec @ 66% (66w)
• 12 sec @ 68% (68w)
• 12 sec @ 70% (70w)
• 12 sec @ 72% (72w)
• 12 sec @ 74% (74w)
• 12 sec @ 76% (76w)
• 12 sec @ 78% (78w)
• 12 sec @ 80% (80w)
• 12 sec @ 82% (82w)
• 12 sec @ 84% (84w)
• 12 sec @ 86% (86w)
• 12 sec @ 88% (88w)
• 12 sec @ 90% (90w)
• 12 sec @ 92% (92w)
• 12 sec @ 94% (94w)
• 12 sec @ 96% (96w)
• 12 sec @ 98% (98w)
• 12 sec @ 100% (100w)
• 12 sec @ 102% (102w)
• 12 sec @ 104% (104w)
• 12 sec @ 106% (106w)
• 12 sec @ 108% (108w)
• 12 sec @ 110% (110w)
• 12 sec @ 112% (112w)
• 12 sec @ 114% (114w)
• 12 sec @ 116% (116w)
• 12 sec @ 118% (118w)
• 12 sec @ 120% (120w)
• 12 sec @ 122% (122w)
• 12 sec @ 124% (124w)
• 12 sec @ 126% (126w)
• 12 sec @ 128% (128w)
• 12 sec @ 130% (130w)
• 12 sec @ 132% (132w)
• 12 sec @ 134% (134w)
• 12 sec @ 136% (136w)
• 12 sec @ 138% (138w)
• 12 sec @ 140% (140w)
• 12 sec @ 142% (142w)
• 12 sec @ 144% (144w)