Shared workout · Cycling
FTP Ramp Test
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THE WORKOUT, STEP BY STEP
CYCLING34min
FTP Ramp Test
Separate 1-minute power steps with no recovery between them.
WARMUP10 minTarget: 116.4-123.6W
INTERVAL1 minTarget: 116.4-123.6W
INTERVAL1 minTarget: 135.8-144.2W
INTERVAL1 minTarget: 155.2-164.8W
INTERVAL1 minTarget: 174.6-185.4W
INTERVAL1 minTarget: 194-206W
INTERVAL1 minTarget: 213.4-226.6W
INTERVAL1 minTarget: 232.8-247.2W
INTERVAL1 minTarget: 252.2-267.8W
INTERVAL1 minTarget: 271.6-288.4W
INTERVAL1 minTarget: 291-309W
INTERVAL1 minTarget: 310.4-329.6W
INTERVAL1 minTarget: 329.8-350.2W
INTERVAL1 minTarget: 349.2-370.8W
INTERVAL1 minTarget: 368.6-391.4W
INTERVAL1 minTarget: 388-412W
INTERVAL1 minTarget: 407.4-432.6W
COOLDOWN8 minTarget: 106.7-113.3W
Workout Library
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2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15 - CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35
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