Anaerobic

Male Ramp Test

  • Cycling
  • 49mTime
  • 346Stress
  • 2.06Intensity
  • 76Popularity

About this workout

The Male Ramp Test is a punishing workout featuring 2 sets of 30 seconds at 165% FTP, designed to push your limits and build raw sprinting power and lactate tolerance. A critical session for those aiming to define their FTP and boost performance in explosive efforts like race kicks and breakaways.

ianbate74

Workout structure

  • 5 min @ 69% (69w)
  • 2:30 min @ 83% (83w)
  • 2:30 min @ 96% (96w)
  • 1 min @ 110% (110w)
  • 1 min @ 55% (55w)
  • 2 min @ 124-130% (124-130w)
  • 1 min @ 55% (55w)
  • 30 sec @ 165-179% (165-179w)
  • 30 sec @ 179% (179w)
  • 2 min @ 55% (55w)
  • 30 sec @ 165-193% (165-193w)
  • 30 sec @ 193% (193w)
  • 10 min @ 55% (55w)
  • 1 min @ 92% (92w)
  • 1 min @ 106% (106w)
  • 1 min @ 119% (119w)
  • 1 min @ 133% (133w)
  • 1 min @ 147% (147w)
  • 1 min @ 161% (161w)
  • 1 min @ 174% (174w)
  • 1 min @ 188% (188w)
  • 1 min @ 202% (202w)
  • 1 min @ 216% (216w)
  • 1 min @ 230% (230w)
  • 1 min @ 243% (243w)
  • 1 min @ 257% (257w)
  • 1 min @ 271% (271w)
  • 1 min @ 285% (285w)
  • 1 min @ 298% (298w)
  • 1 min @ 312% (312w)
  • 1 min @ 326% (326w)
  • 1 min @ 340% (340w)
  • 1 min @ 353% (353w)