Ramp Builder

• Cycling
• 1h 2mTime
• 70Stress
• 0.82Intensity
• 31Popularity

About this workout

This steady anaerobic session is a perfect builder for your ramp test performance, focusing on increasing your raw sprinting power and lactate tolerance. Incorporate it into your training for a top-end punch when closing gaps in group rides or attacking during races.

Workout structure

• Warm-Up 10 min @ 50-80% (50-80w)
• 2 min @ 80-100% (80-100w)
• Cooldown 4 min @ 56% (56w)
• 1 min @ 84% (84w)
• 1 min @ 56% (56w)
• 1 min @ 90% (90w)
• 1 min @ 56% (56w)
• 1 min @ 95% (95w)
• 1 min @ 56% (56w)
• 1 min @ 101% (101w)
• 1 min @ 56% (56w)
• 1 min @ 106% (106w)
• 1 min @ 56% (56w)
• 1 min @ 112% (112w)
• 1 min @ 56% (56w)
• 1 min @ 118% (118w)
• 1 min @ 56% (56w)
• 1 min @ 123% (123w)
• 1 min @ 56% (56w)
• 1 min @ 129% (129w)
• 4 min @ 56% (56w)
• 1 min @ 135% (135w)
• 1 min @ 56% (56w)
• 1 min @ 140% (140w)
• 1 min @ 56% (56w)
• 1 min @ 146% (146w)
• 4 min @ 39-67% (39-67w)
• 4 min @ 73% (73w)
• 4 min @ 67% (67w)
• 4 min @ 62% (62w)
• 2 min @ 62-39% (62-39w)
• 2 min @ 39% (39w)