ramp 1

• Cycling
• 1h 18mTime
• 85Stress
• 0.81Intensity
• 30Popularity

About this workout

This threshold workout features a solid main set of 2 × 4 min efforts at 88.4% FTP, perfect for defining your FTP while simulating the sustained power needed for weekly group rides and time trials. Use this as a staple to prepare for more demanding efforts like ramp tests or 1/3x15 intervals.

Workout structure

• Warm-Up 10 min @ 48% (48w)
• 4 min @ 51% (51w)
• Cooldown 4 min @ 54% (54w)
• 4 min @ 58% (58w)
• 4 min @ 61% (61w)
• 4 min @ 65% (65w)
• 4 min @ 68% (68w)
• 4 min @ 71% (71w)
• 4 min @ 75% (75w)
• 4 min @ 78% (78w)
• 4 min @ 82% (82w)
• 4 min @ 85% (85w)
• 4 min @ 88% (88w)
• 4 min @ 92% (92w)
• 4 min @ 95% (95w)
• 4 min @ 99% (99w)
• 4 min @ 102% (102w)
• 4 min @ 105% (105w)