Threshold

RAMP 4x4

  • Cycling
  • 1h 2mTime
  • 68Stress
  • 0.81Intensity
  • 120Popularity

About this workout

The RAMP 4x4 workout features hard-hitting efforts at 100% FTP, perfect for developing the sustained power you'll need for group rides and time trials. This classic threshold session will help you define your FTP and prepare your legs for the next level of performance.

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Workout structure

  • 5 min @ 50% (50w)
  • 2X
    • 1 min @ 100% (100w)
    • 1 min @ 50% (50w)
  • 1 min @ 100% (100w)
  • 4 min @ 50% (50w)
  • 4 min @ 80% (80w)
  • 4 min @ 50% (50w)
  • 4 min @ 90% (90w)
  • 4 min @ 50% (50w)
  • 4 min @ 95% (95w)
  • 4 min @ 50% (50w)
  • 4 min @ 100% (100w)
  • 4 min @ 50% (50w)
  • 4 min @ 105% (105w)
  • 4 min @ 50% (50w)
  • 4 min @ 110% (110w)
  • 4 min @ 50% (50w)