Anaerobic

Ramp Test

  • Cycling
  • 31mTime
  • 77Stress
  • 1.22Intensity
  • 40Popularity

About this workout

The Ramp Test is a punishing anaerobic session designed to push your limits and define your FTP — perfect for those seeking to build raw sprinting power and lactate tolerance. This steady effort simulates the intensity of a race kick, making it an essential tool for serious cyclists aiming to boost their performance.

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Workout structure

  • 5 min @ 47% (47w)
  • 1 min @ 38% (38w) 85 rpm
  • 1 min @ 45% (45w) 85 rpm
  • 1 min @ 53% (53w) 85 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 68% (68w) 85 rpm
  • 1 min @ 76% (76w) 85 rpm
  • 1 min @ 83% (83w) 85 rpm
  • 1 min @ 91% (91w) 85 rpm
  • 1 min @ 98% (98w) 85 rpm
  • 1 min @ 106% (106w) 85 rpm
  • 1 min @ 113% (113w) 85 rpm
  • 1 min @ 121% (121w) 85 rpm
  • 1 min @ 128% (128w) 85 rpm
  • 1 min @ 136% (136w) 85 rpm
  • 1 min @ 143% (143w) 85 rpm
  • 1 min @ 151% (151w) 85 rpm
  • 1 min @ 159% (159w) 85 rpm
  • 1 min @ 166% (166w) 85 rpm
  • 1 min @ 174% (174w) 85 rpm
  • 1 min @ 181% (181w) 85 rpm
  • 1 min @ 189% (189w) 85 rpm
  • 5 min @ 38% (38w)