McCarthy 3x ramp intervals

• Cycling
• 1h 5mTime
• 94Stress
• 0.93Intensity
• 147Popularity

About this workout

This workout features intense ramp intervals designed to boost your raw sprinting power and lactate tolerance, with two sets of 3 minutes at 124% FTP followed by generous recoveries. Perfect for preparing for group ride kicks or improving your performance in the final stretch of a race, this session packs a punch akin to classic Billat intervals.

Workout structure

• 1 min @ 30% (30w)
• 1 min @ 36% (36w)
• 1 min @ 41% (41w)
• 1 min @ 47% (47w)
• 1 min @ 54% (54w)
• 1 min @ 59% (59w)
• 1 min @ 64% (64w)
• 1 min @ 70% (70w)
• 2X
  • 3 min @ 100% (100w)
  • 3 min @ 112% (112w)
  • 3 min @ 124% (124w)
  • 9 min @ 60% (60w)
• 3 min @ 100% (100w)
• 3 min @ 112% (112w)
• 3 min @ 124% (124w)
• 3 min @ 70% (70w)
• 3 min @ 58% (58w)
• 3 min @ 44% (44w)
• 3 min @ 31% (31w)