Ramp Test 3min 30W - Male

• Cycling
• 57mTime
• 210Stress
• 1.49Intensity
• 27Popularity

About this workout

This ramp test delivers a solid 57 minutes of steady anaerobic work, pushing your limits to build that explosive kick needed for closing gaps and sprinting. Perfect for assessing your current fitness level and setting the stage for future FTP gains, this session is a must for any serious cyclist looking to enhance their top-end punch.

Workout structure

• 5 min @ 34-43% (34-43w)
• 3 min @ 46% (46w)
• 3 min @ 59% (59w)
• 3 min @ 73% (73w)
• 3 min @ 86% (86w)
• 3 min @ 100% (100w)
• 3 min @ 114% (114w)
• 3 min @ 127% (127w)
• 3 min @ 141% (141w)
• 3 min @ 155% (155w)
• 3 min @ 168% (168w)
• 3 min @ 182% (182w)
• 3 min @ 196% (196w)
• 3 min @ 209% (209w)
• 3 min @ 223% (223w)
• 10 min @ 34% (34w)