Anaerobic

Ramp Test - Non Elite Male 25W/60s

Cycling
43mTime
66Stress
0.95Intensity
81Popularity

About this workout

This ramp test features brutal 15-second efforts at 125% FTP, perfect for developing that top-end punch and raw sprinting power needed to close gaps in races. Ideal for gauging your anaerobic capacity, it’s a must-try for cyclists looking to refine their performance ahead of critical events.

kajko

Workout structure

5 min @ 40-60% (40-60w)
3 min @ 80% (80w)
15 sec @ 125% (125w)
1 min @ 55% (55w)
30 sec @ 93% (93w)
2 min @ 50% (50w)
1 min @ 100% (100w)
3 min @ 50% (50w)
1 min @ 105% (105w)
2:15 min @ 50% (50w)
1 min @ 52% (52w)
1 min @ 58% (58w)
1 min @ 64% (64w)
12 sec @ 70% (70w)
12 sec @ 72% (72w)
12 sec @ 73% (73w)
12 sec @ 75% (75w)
12 sec @ 77% (77w)
12 sec @ 78% (78w)
12 sec @ 80% (80w)
12 sec @ 82% (82w)
12 sec @ 83% (83w)
12 sec @ 85% (85w)
12 sec @ 87% (87w)
12 sec @ 88% (88w)
12 sec @ 90% (90w)
12 sec @ 92% (92w)
12 sec @ 93% (93w)
12 sec @ 95% (95w)
12 sec @ 97% (97w)
12 sec @ 98% (98w)
12 sec @ 100% (100w)
12 sec @ 102% (102w)
12 sec @ 103% (103w)
12 sec @ 105% (105w)
12 sec @ 107% (107w)
12 sec @ 108% (108w)
12 sec @ 110% (110w)
12 sec @ 112% (112w)
12 sec @ 113% (113w)
12 sec @ 115% (115w)
12 sec @ 117% (117w)
12 sec @ 118% (118w)
12 sec @ 120% (120w)
12 sec @ 122% (122w)
12 sec @ 123% (123w)
12 sec @ 125% (125w)
12 sec @ 127% (127w)
12 sec @ 128% (128w)
12 sec @ 130% (130w)
12 sec @ 132% (132w)
12 sec @ 133% (133w)
12 sec @ 135% (135w)
12 sec @ 137% (137w)
12 sec @ 138% (138w)
12 sec @ 140% (140w)
12 sec @ 142% (142w)
12 sec @ 143% (143w)
12 sec @ 145% (145w)
12 sec @ 147% (147w)
12 sec @ 148% (148w)
12 sec @ 150% (150w)
12 sec @ 152% (152w)
12 sec @ 153% (153w)
12 sec @ 155% (155w)
12 sec @ 157% (157w)
12 sec @ 158% (158w)
12 sec @ 160% (160w)
12 sec @ 162% (162w)
12 sec @ 163% (163w)
12 sec @ 165% (165w)
12 sec @ 167% (167w)
10 min @ 50% (50w)