Ramptest 30" 25 W

• Cycling
• 27mTime
• 54Stress
• 1.09Intensity
• 40Popularity

About this workout

This steady anaerobic session packs a punch, focusing on 30-second efforts that build your sprinting power and lactate tolerance—ideal for closing gaps in group rides or attacking during races. Use it as a brutal addition to your training regimen to boost your top-end punch and improve your ability to handle those savage surges.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 50-78% (50-78w)
• Cooldown 5 min @ 49% (49w)
• 30 sec @ 27% (27w)
• 30 sec @ 34% (34w)
• 30 sec @ 41% (41w)
• 30 sec @ 47% (47w)
• 30 sec @ 54% (54w)
• 30 sec @ 61% (61w)
• 30 sec @ 68% (68w)
• 30 sec @ 74% (74w)
• 30 sec @ 81% (81w)
• 30 sec @ 88% (88w)
• 30 sec @ 95% (95w)
• 30 sec @ 101% (101w)
• 30 sec @ 108% (108w)
• 30 sec @ 115% (115w)
• 30 sec @ 122% (122w)
• 30 sec @ 128% (128w)
• 30 sec @ 135% (135w)
• 30 sec @ 142% (142w)
• 30 sec @ 149% (149w)
• 30 sec @ 155% (155w)
• 30 sec @ 162% (162w)
• 30 sec @ 169% (169w)
• 30 sec @ 176% (176w)
• 30 sec @ 182% (182w)
• 30 sec @ 189% (189w)