Anaerobic

Ramp Test Template

  • Cycling
  • 31mTime
  • 73Stress
  • 1.19Intensity
  • 75Popularity

About this workout

This ramp test template features a steady anaerobic session designed to push your limits and evaluate your top-end punch. Ideal for determining your FTP, it’s a must-do for cyclists looking to build raw sprinting power and lactate tolerance, giving you the edge in those crucial race kicks and closing gaps.

bzdecik

Workout structure

  • Warm-Up 1 min @ 50% (50w)
  • 1 min @ 50% (50w)
  • Cooldown 1 min @ 50% (50w)
  • 2X
    • 1 min @ 50% (50w)
  • 1 min @ 56% (56w)
  • 1 min @ 62% (62w)
  • 1 min @ 68% (68w)
  • 1 min @ 74% (74w)
  • 1 min @ 80% (80w)
  • 1 min @ 86% (86w)
  • 1 min @ 92% (92w)
  • 1 min @ 98% (98w)
  • 1 min @ 104% (104w)
  • 1 min @ 110% (110w)
  • 1 min @ 116% (116w)
  • 1 min @ 122% (122w)
  • 1 min @ 128% (128w)
  • 1 min @ 134% (134w)
  • 1 min @ 140% (140w)
  • 1 min @ 146% (146w)
  • 1 min @ 152% (152w)
  • 1 min @ 158% (158w)
  • 1 min @ 164% (164w)
  • 1 min @ 170% (170w)
  • 1 min @ 176% (176w)
  • 5 min @ 50% (50w)