Threshold

GCN Ramp It up

  • Cycling
  • 45mTime
  • 47Stress
  • 0.79Intensity
  • 46Popularity

About this workout

The GCN Ramp It Up workout features a classic main set of 4 × 2 min at 105% FTP, perfect for replicating the intensity of a ramp test while building your sustainable power. This threshold session is ideal for riders looking to improve their performance in weekly group rides and time trials, pushing the limits of your FTP without hitting the breaking point.

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Workout structure

  • Warm-Up 1 min @ 27% (27w) 80 rpm
  • 1 min @ 40% (40w) 80 rpm
  • 2 min @ 75% (75w) 80 rpm
  • 1 min @ 85% (85w) 80 rpm
  • 4X
    • 1 min @ 35% (35w) 80 rpm
    • 30 sec @ 105% (105w) 80 rpm
  • 2 min @ 75% (75w) 80 rpm
  • 4X
    • 1 min @ 35% (35w) 80 rpm
    • 1 min @ 105% (105w) 80 rpm
  • 2 min @ 75% (75w) 80 rpm
  • 4X
    • 1 min @ 35% (35w) 80 rpm
    • 2 min @ 105% (105w) 80 rpm
  • 2 min @ 35% (35w) 80 rpm
  • 1 min @ 75% (75w) 80 rpm
  • 7 min @ 35% (35w) 80 rpm