Anaerobic

Ramp Test

  • Cycling
  • 1hTime
  • 135Stress
  • 1.16Intensity
  • 25Popularity

About this workout

The Ramp Test is a gnarly session designed to push your anaerobic capacity and determine your functional threshold power (FTP) through a steady effort over 60 minutes. Perfect for cyclists aiming to build that top-end punch for closing gaps in races or boosting sprinting power during group rides.

marcin.jezierski

Workout structure

  • 10 min @ 60-100% (60-100w)
  • 4 min @ 60% (60w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 110% (110w)
  • 1 min @ 120% (120w)
  • 1 min @ 130% (130w)
  • 1 min @ 140% (140w)
  • 1 min @ 150% (150w)
  • 1 min @ 160% (160w)
  • 1 min @ 170% (170w)
  • 1 min @ 180% (180w)
  • 1 min @ 190% (190w)
  • 1 min @ 200% (200w)
  • 1 min @ 210% (210w)
  • 5 min @ 60% (60w)
  • 20 min @ 90% (90w)
  • 5 min @ 60% (60w)