Test Rampa FTP

• Cycling
• 23mTime
• 38Stress
• 0.98Intensity
• 1,758Popularity

About this workout

The Test Rampa FTP is a gnarly protocol featuring short, explosive efforts that push your anaerobic capacity to the limit, perfect for sharpening your sprinting punch. This ramp test, inspired by the Kolie Moore FTP test, helps define your FTP while building the kick needed for closing gaps in races or group rides.

Workout structure

• 5 min @ 50% (50w)
• 1 min @ 52% (52w)
• 1 min @ 58% (58w)
• 1 min @ 64% (64w)
• 1 min @ 70% (70w)
• 1 min @ 76% (76w)
• 1 min @ 82% (82w)
• 1 min @ 88% (88w)
• 1 min @ 94% (94w)
• 1 min @ 100% (100w)
• 12 sec @ 103% (103w)
• 12 sec @ 106% (106w)
• 12 sec @ 109% (109w)
• 12 sec @ 112% (112w)
• 12 sec @ 115% (115w)
• 12 sec @ 118% (118w)
• 12 sec @ 121% (121w)
• 12 sec @ 124% (124w)
• 12 sec @ 127% (127w)
• 12 sec @ 130% (130w)
• 12 sec @ 133% (133w)
• 12 sec @ 136% (136w)
• 12 sec @ 139% (139w)
• 12 sec @ 142% (142w)
• 12 sec @ 145% (145w)
• 12 sec @ 147% (147w)
• 12 sec @ 150% (150w)
• 12 sec @ 153% (153w)
• 12 sec @ 156% (156w)
• 12 sec @ 159% (159w)
• 12 sec @ 162% (162w)
• 12 sec @ 165% (165w)
• 12 sec @ 168% (168w)
• 5 min @ 50% (50w)