Anaerobic

Sprint + Ramp

  • Cycling
  • 1h 3mTime
  • 59Stress
  • 0.75Intensity
  • 15Popularity

About this workout

This workout features explosive 10-second sprints at 300% FTP, perfect for developing that top-end punch for closing gaps or launching breakaways. Use it as a key component in your ramp test preparation or to boost your raw sprinting power and lactate tolerance.

Andrea7791

Workout structure

  • Warm-Up 5 min @ 45% (45w)
  • 10 min @ 63% (63w)
  • Cooldown 12 sec @ 300% (300w)
  • 4X
    • 2 min @ 45% (45w)
    • 12 sec @ 300% (300w)
  • 7 min @ 45% (45w)
  • 4 min @ 75% (75w)
  • 3 min @ 88% (88w)
  • 30 sec @ 100% (100w)
  • 3:30 min @ 45% (45w)
  • 4 min @ 75% (75w)
  • 3 min @ 88% (88w)
  • 30 sec @ 100% (100w)
  • 13:30 min @ 45% (45w)