Rampe PMA

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 35Popularity

About this workout

The Rampe PMA workout features short, explosive efforts at 200% FTP, perfect for building that raw sprinting power and lactate tolerance needed for closing gaps during intense race kicks. This session is a must for developing your top-end punch, ensuring you're ready when the pace heats up.

Workout structure

• 53 sec @ 35% (35w)
• 53 sec @ 42% (42w)
• 53 sec @ 46% (46w)
• 53 sec @ 50% (50w)
• 53 sec @ 55% (55w)
• 53 sec @ 59% (59w)
• 53 sec @ 63% (63w)
• 49 sec @ 70% (70w)
• 3 min @ 65% (65w)
• 3 min @ 80% (80w)
• 3X
  • 10 sec @ 200% (200w)
  • 1:50 min @ 50% (50w)
• 10 sec @ 147% (147w)
• 50 sec @ 50% (50w)
• 15 sec @ 147% (147w)
• 45 sec @ 50% (50w)
• 20 sec @ 147% (147w)
• 40 sec @ 50% (50w)
• 25 sec @ 140% (140w)
• 35 sec @ 50% (50w)
• 30 sec @ 140% (140w)
• 30 sec @ 50% (50w)
• 35 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 40 sec @ 140% (140w)
• 20 sec @ 50% (50w)
• 45 sec @ 140% (140w)
• 15 sec @ 50% (50w)
• 4 min @ 64% (64w)
• 10 sec @ 147% (147w)
• 50 sec @ 50% (50w)
• 15 sec @ 147% (147w)
• 45 sec @ 50% (50w)
• 20 sec @ 147% (147w)
• 40 sec @ 50% (50w)
• 25 sec @ 140% (140w)
• 35 sec @ 50% (50w)
• 30 sec @ 140% (140w)
• 30 sec @ 50% (50w)
• 35 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 40 sec @ 140% (140w)
• 20 sec @ 50% (50w)
• 45 sec @ 140% (140w)
• 15 sec @ 50% (50w)
• 4 min @ 64% (64w)
• 10 sec @ 147% (147w)
• 50 sec @ 50% (50w)
• 15 sec @ 147% (147w)
• 45 sec @ 50% (50w)
• 20 sec @ 147% (147w)
• 40 sec @ 50% (50w)
• 25 sec @ 141% (141w)
• 35 sec @ 50% (50w)
• 30 sec @ 139% (139w)
• 30 sec @ 50% (50w)
• 35 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 40 sec @ 140% (140w)
• 20 sec @ 50% (50w)
• 45 sec @ 140% (140w)
• 15 sec @ 50% (50w)
• 1:15 min @ 66% (66w)
• 1:15 min @ 58% (58w)
• 1:15 min @ 52% (52w)
• 1:15 min @ 44% (44w)
• Free-ride 4 min @ 60% (60w)