Anaerobic

Ramp test 20W per minute

  • Cycling
  • 47mTime
  • 129Stress
  • 1.28Intensity
  • 277Popularity

About this workout

This ramp test pushes your limits with brutal 60-second efforts at 85.1% FTP, ideal for pinpointing your anaerobic capacity and setting a new baseline for your 20-minute FTP test. It's a powerful workout to build the kick you need to close gaps and unleash your top-end punch in races or group rides.

Schwaa

Workout structure

  • Warm-Up 5 min @ 53% (53w)
  • 1 min @ 71% (71w)
  • Cooldown 1 min @ 78% (78w)
  • 1 min @ 85% (85w)
  • 2 min @ 60% (60w)
  • 1 min @ 92% (92w)
  • 30 sec @ 60% (60w)
  • 1 min @ 99% (99w)
  • 3 min @ 50% (50w)
  • 1 min @ 57-64% (57-64w)
  • 1 min @ 64-71% (64-71w)
  • 1 min @ 71-78% (71-78w)
  • 1 min @ 78-85% (78-85w)
  • 1 min @ 85-92% (85-92w)
  • 1 min @ 92-99% (92-99w)
  • 1 min @ 99-106% (99-106w)
  • 1 min @ 106-114% (106-114w)
  • 1 min @ 114-121% (114-121w)
  • 1 min @ 121-128% (121-128w)
  • 1 min @ 128-135% (128-135w)
  • 1 min @ 135-142% (135-142w)
  • 1 min @ 142-149% (142-149w)
  • 1 min @ 149-156% (149-156w)
  • 1 min @ 156-163% (156-163w)
  • 1 min @ 163-170% (163-170w)
  • 1 min @ 170-177% (170-177w)
  • 1 min @ 177-184% (177-184w)
  • 1 min @ 184-192% (184-192w)
  • 1 min @ 192-199% (192-199w)
  • 1 min @ 199-206% (199-206w)
  • 1 min @ 206-213% (206-213w)
  • 10 min @ 50% (50w)