FTP Ramp Test Zwift
- Cycling
- 46mTime
- 116Stress
- 1.23Intensity
- 135Popularity
About this workout
The FTP Ramp Test, inspired by the Kolie Moore protocol, features a steady anaerobic session designed to push your limits and refine your sprinting power. Ideal for gauging your performance capacity, this test helps you build the raw kick needed for closing gaps during intense efforts or race scenarios.
Workout structure
- 5 min @ 50% (50w)
- 5 min @ 63% (63w)
- 5 min @ 69% (69w)
- 1 min @ 42% (42w)
- 1 min @ 50% (50w)
- 1 min @ 58% (58w)
- 1 min @ 67% (67w)
- 1 min @ 75% (75w)
- 1 min @ 83% (83w)
- 1 min @ 92% (92w)
- 1 min @ 100% (100w)
- 1 min @ 108% (108w)
- 1 min @ 117% (117w)
- 1 min @ 125% (125w)
- 1 min @ 133% (133w)
- 1 min @ 142% (142w)
- 1 min @ 150% (150w)
- 1 min @ 158% (158w)
- 1 min @ 167% (167w)
- 1 min @ 175% (175w)
- 1 min @ 183% (183w)
- 1 min @ 192% (192w)
- 1 min @ 200% (200w)
- 1 min @ 208% (208w)
- 10 min @ 50% (50w)