Tams Aerobic ramps

• Cycling
• 1h 18mTime
• 75Stress
• 0.76Intensity
• 85Popularity

About this workout

Tams Aerobic Ramps feature 4 × 30 sec efforts at 95% FTP, pushing your limits just below threshold to build endurance while enhancing your aerobic capacity. This workout is perfect for developing the stamina needed for longer climbs or sustaining a solid pace in mid-week group rides.

Workout structure

• 2X
  • 30 sec @ 35% (35w)
• 2X
  • 30 sec @ 45% (45w)
• 2X
  • 30 sec @ 55% (55w)
• 3X
  • 30 sec @ 65% (65w)
• 3X
  • 30 sec @ 75% (75w)
• 4X
  • 30 sec @ 85% (85w)
• 4X
  • 30 sec @ 95% (95w)
• 4X
  • 30 sec @ 50% (50w)
• 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 30 sec @ 72% (72w)
• 30 sec @ 74% (74w)
• 30 sec @ 76% (76w)
• 30 sec @ 78% (78w)
• 30 sec @ 80% (80w)
• 30 sec @ 82% (82w)
• 30 sec @ 84% (84w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 5X
  • 30 sec @ 70% (70w)
• 3X
  • 30 sec @ 55% (55w)
• 2X
  • 30 sec @ 45% (45w)