NicosiaCycling Ramp / Graded / Conconi test
- Cycling
- 44mTime
- 82Stress
- 1.06Intensity
- 310Popularity
About this workout
This steady anaerobic session is designed to push your limits with a ramp test approach, helping you build that raw sprinting power and lactate tolerance. Perfect for dialing in your FTP and preparing for those hard kicks in races or critical moments in group rides.
Workout structure
- 3 min @ 18% (18w)
- 1 min @ 36% (36w)
- Rest 1 min @ 43% (43w)
- 1 min @ 50% (50w)
- 1 min @ 57% (57w)
- Rest 1 min @ 64% (64w)
- 1 min @ 71% (71w)
- Rest 1 min @ 79% (79w)
- 1 min @ 86% (86w)
- Rest 1 min @ 93% (93w)
- 1 min @ 100% (100w)
- 1 min @ 107% (107w)
- 1 min @ 114% (114w)
- 1 min @ 121% (121w)
- 1 min @ 129% (129w)
- 1 min @ 136% (136w)
- 1 min @ 143% (143w)
- 1 min @ 150% (150w)
- 1 min @ 157% (157w)
- 1 min @ 164% (164w)
- 1 min @ 171% (171w)
- 1 min @ 179% (179w)
- 20 min @ 36% (36w)