Rampe PMA

• Cycling
• 51mTime
• 48Stress
• 0.75Intensity
• 46Popularity

About this workout

The Rampe PMA workout cranks up your aerobic ceiling with short, intense efforts that mimic race kicks and sprint finishes. Perfect for building the capacity needed when the road gets steep or in a tight race situation, this session will push your limits while keeping you honest during recovery.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 5 min @ 80% (80w)
• 5 min @ 60% (60w)
• 10 sec @ 120% (120w)
• 50 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 45 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 40 sec @ 50% (50w)
• 25 sec @ 120% (120w)
• 35 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 35 sec @ 120% (120w)
• 25 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 20 sec @ 50% (50w)
• 45 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10 sec @ 120% (120w)
• 50 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 45 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 40 sec @ 50% (50w)
• 25 sec @ 120% (120w)
• 35 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 35 sec @ 120% (120w)
• 25 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 20 sec @ 50% (50w)
• 45 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 40% (40w)